CrossFit Hanover – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

1 Power Snatch + 2 Hang [Squat] Snatch (7 Work Sets of 1 Complex)

Complete the following:

1 Power Snatch + 2 Hang [Squat] Snatch

Focus on technique and speed, especially through the last rep.

If you aren’t quite ready for hang snatches, just do hang power snatches and continue to work on lowering your catch position.
Make sure you’re warm and ready before starting your work sets. Each complex should be challenging but technique – focused.

Daily WOD

Metcon (No Measure)

E7MOM x 3

40/30 Cal Ski Erg

150′ Medball Bear Crawl 100/60#+