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