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 (7 x 1 )

Overhead Squat (4,4,4)

Daily WOD

Metcon (Time)

Complete 15-12-9-6-3 of the following:

Squat Snatch 115/75#

Burpee Box Jump Overs 24/20″

Timecap 12min