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″