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


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:


Hang Snatch

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.

Daily WOD

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.