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
5 : Power Snatch (4×4 (Increase from 8/31))
4 x 4 at the same weight!
Overhead Squat (2-2-2)
Increase all work sets from 8/31. These should all be heavy, some approaching your current 1RM weight!
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of:
15 Power Snatches 75/45#
15 Hand Release Pushups
25 Abmat Situps
Timecap 15min. Rx+ = 15 GHD SU for 25 Abmat Situps