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

Power Snatch x 2 + 3 OHS (E3MOM x 5)

Power Snatch

Power Snatch

OHS

OHS

OHS

Snatch Pull (5×2 ss w/ 15 Medball Lying Leg Raises)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min Ascending Ladder:

500m Row Buy-In, then:

3 HSPU

3 Power Snatches 135/95#

6 HSPU

3 Power Snatches 135/95#

9 HSPU

3 Power Snatches 135/95#

12 HSPU

3 Power Snatches 135/95#

etc.