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 Pull + Power Snatch + Hang Snatch Complex (1-1-1-1-1-1-1)

Complete the following complex:

Snatch Pull

Power Snatch

Hang Snatch
Superset with Max Rep Strict Pullups

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

10 DB Alternating Power Snatch 50/35#

15 Box Jumps 24/20″