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

1 [Full} Snatch + 2 OHS Complex (E2MOM x 7)

Complete the following Complex:

1 [Full] Snatch + 2 Overhead Squats

Snatch Balance (4×2)

Daily WOD

Metcon (No Measure)

Complete 40:20 x 15 of the following:

Ski Erg

Alt DB Power Snatch 50/35#

Pushups