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

Power Snatch (3-3-3-3-3)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 18min of the following:

18 Power Snatches 75/45#

15 Pullups

12 Medball Situps 30/20#

400m Run

*Rx+ = GHD Situps