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