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