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