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

Snatch Complex (Snatch Pull + 2 Snatch + 1 Hang Power Snatch)

The specifics of this snatch complex will be outlined in the details below.
Complete 7 Complexes – log the heaviest one in Wodify.

Pressing Snatch Balance (3-3-3-3)

https://www.youtube.com/watch?v=50c9WSYehWQ

Daily WOD

Metcon (Time)

Complete 15-12-9 of the following:

Power Snatches 115/75#

HSPU

Then, Immediately Complete 15-12-9 of the following:

Power Snatches 115/75#

C2B Pullups

Timecap 15min