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 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.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 18min of the following:

10 DB Devils Press 40/30’s

20 Wallballs

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!