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 (7×1 (Same weight))
Snatch Pull (3×3)
Daily WOD
Metcon (No Measure)
E2MOM x 6 Complete the following:
12 Power Snatch 95/65#
9 Bar Facing Burpees
Scaled 9/6
Don’t work past 1:30