CrossFit Hanover – CrossFit
Burgener Warm-up (No Measure)
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
Snatch + Hang Snatch (Follow Rep Scheme in Comments)
Practice the following complex:
Ideally these are squat snatches. If you need to stay a little lighter to really nail your technique, do it.
Increase the load as needed if your technique looks great. Rest an ample amount between complexes.
Every 30 sec for 5 min, complete 1 complete at a moderate (manageable) weight. Rest a minute or two, adding weights
Every Minute for 10min, complete 1 complete a complex. Add weight as you’re able through the 10min.
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 14min of:
3 Power Snatches 155/105
6 Burpee Box Jumps 30/24″
9 Chest to Bar Pullups
100’ OH Lunges 45/25#
The power snatches in this workout are supposed to be heavy. If you’re not able to safely and consistently complete heavy power snatches (relative to your strength), stay light, choose a weight you can move fast/confidently, and do sets of 9 reps instead.