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.