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 (3×5 (Increase from 7/22 if you can))
3 work sets of 5 reps at the same weight. If you’re able to increase your working weight from 7/22, do it! But don’t let mechanics break down to do so.
Overhead Squat (6,6,6 (Increase all work sets from 7/22))
Increase load from set to set to set. Make sure you don’t start counting these until the weight is appropriate. If you were at the gym on 7/22, these should be sort of a big jump. Maybe 5-10#. Push yourself.
Daily WOD
Metcon (Time)
Complete 2 Rounds for Time:
400m
30 Power Snatches 95/65#
20 DB Devils Presses 45/30’s
Timecap 15min