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 Complex (5 x 2 Power Snatch + Hang Power Snatch)

Sets and reps will vary based on the complex. See comments for specific instructions.

Daily WOD

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Metcon (5 Rounds for time)

Complwte 3-5 rounds, each for time of the following:

40/30 Cal Ski

15 TTB

Rest 2min