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 (3×5)

Focus on mechanics – rest a few seconds between reps if need to be maintain focus and speed.

Overhead Squat (4-4-4)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

5 Strict Pullups

10 Alt DB Snatches 60/45#

15 Wallballs 20/14#

Rx+ = 5 BMU