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 (7x 2 Power Snatch + 1 Hang Power Snatch)
Sets and reps will vary based on the complex. See comments for specific instructions.
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of the following:
400m Sprint
21 Alt DB Hang Power Snatch 50/35# Total
21 Pullups
21 Hand Release Pushups
Timecap 18min