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 (1 Snatch + 2 OHS x 4 Sets)

The specifics of this snatch complex will be outlined in the details below.
Superset with 5 Bench Presses

Bench Press (5,5,5,5 Supersetted with Snatch Complexes)

Daily WOD

Metcon (3 Rounds for reps)

EMOM x 15

A: Max Rep Squat Snatch 75/45

B: Max Rep Box Jumps 24/20″

C: Max Rep Push Presses 75/45

D: Max Rep SDHP 75/45

E: Rest