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 @ Same Weight)

Overhead Squat (2-2-2)

Daily WOD

Metcon (5 Rounds for time)

Complete 5 Rounds, EACH for time of:

20/15 Cal Ski

20 Medball Situps 20/14#

Rest 90sec Between Efforts