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 (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!