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