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 Complex (Snatch + Hang Snatch + OHS x 7 sets)
The specifics of this snatch complex will be outlined in the details below.
Complete 7 complexes, adding weight as necessary. Challenge yourself but emphasize moving fast and nailing your positions.
Metcon (AMRAP – Rounds and Reps)
With a partner, complete AMRAP 18min of the following:
10 DB Devils Press 40/30’s
30 Alt DB Power Snatch 40/30#
Split this down the middle with a partner – 5, 10, 15. One works while person two rests. Push your pace!