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.