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 + Hang Snatch (Follow Rep Scheme in Comments)

Practice the following complex:

Snatch

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.