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)


Hang Snatch

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.

Daily WOD

Metcon (No Measure)

EMOM x 16

A: 20 Alt DB Snatch 60/45#

B: 16 Box Jumps 30/24″

C: 12 Burpees

D: Rest

*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.