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