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 (7 x 2 Power Snatch + 2 Hang Power Snatch)

Sets and reps will vary based on the complex. See comments for specific instructions.
Complete 7 Complexes – 3 building up to a weight and 4 at the same weight.

Daily WOD

Metcon (Time)

Complete for Time:

21 Devils Presses 50/35’s

21 C2B Pullups

15 Devils Presses 50/35’s

15 C2B Pullups

9 Devils Presses 50/35’s

9 C2B Pullups