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