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