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 (7×3 TNG Power Snatch (Increase as necessary))

Daily WOD

Metcon (4 Rounds for reps)

AMRAP 4min x 4 (1min rest):

10 Power Snatch 75/45#

8 Bar Facing Burpees

6 Chest to Bar Pullups

Rx+ = 4 BMU in lieu of C2B