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

Snatch (2-2-2-2-2)

Snatch Pull (3×3)

Daily WOD

Metcon (AMRAP – Reps)

Tabata these:

SA Alt DB Snatch 50/35#

Rest 1min

Air Squats

Rest 1min

DB Devils Press 50/35’s