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 (Establish 1RM)

Overhead Squat (Establish 1RM)

Daily WOD

Metcon (Time)

With a partner, complete 10 Rounds for Time of the following:

16 DB Alternating Power Snatches 50/35#

12 TTB

8 Box Jumps 24/20″

One person completes a full round while person 2 rests. Work at maximum intensity to keep rest periods short. Timecap 16min