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