CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


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:


30 Power Snatches 95/65#

20 DB Devils Presses 45/30’s

Timecap 15min