CrossFit Hanover – CrossFit
Warm-up (No Measure)
Jump Rope 2-3min followed by 3 rounds of:
5 Snatch Deadlifts w/ Pause @ Knee
4 Hang Snatch Pull (Shrug)
3 Hang Power Snatch
2 OH Squat
*Increase load each time but stay within warmup weight.
3 Position Snatch (1,1,1,1,1,1,1)
High Hang Snatch
1 “rep” of a 3 position snatch is a Snatch, followed by a Hang Snatch, followed by a High Hang Snatch. All are “squat” movements.
Increase load to uncomfortable level but only if technique is maintained.
Metcon (No Measure)
EMOM x 16
A: 20 Alt DB Snatch 60/45#
B: 16 Box Jumps 30/24″
C: 12 Burpees
*Don’t work past 45sec in any round. Scale snatches and box jumps to allow for enough gas to complete the burpees.
*This is going to be a suck fest. Dig deep and push through it; it’s 4 rounds of 3min. Don’t let up til you’re done.