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 (7 x 2 Snatch, 1 Hang Snatch, 1 OHS)
The specifics of this snatch complex will be outlined in the details below.
7 sets, increasing load as you’re able. Focusing on mechanics of movement.
Daily WOD
Metcon (Time)
Complete 10-9-8-7-6-5-4-3-2-1 for time of:
OHS 115/75#
Burpee Box Jump Overs 24/20″