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 (6×2 (using same weight))
Overhead Squat (6,6,6)
Daily WOD
Metcon (No Measure)
E3MOM x 6
A: 200’ OH Lunges 45/25#
B: 40/30 Cal Ski
C: 60 Russian KB Swings 60/45#
Hit it HARD!! Don’t work past 2:30 in any given round.