CrossFit Hanover – CrossFit
Warm-up (No Measure)
Complete 10 Cal Cardio on each machine (bike, ski, row), then spend a few minute working on improving technique with dumbbell power snatches. Focus on:
– Starting position
– Long Arm throughout
– Shrug & Pull Under
Really try to pull under so you can comfortably lift more weight than you’re used to.
Metcon (No Measure)
EMOM x 20
A: 5 DB Power Snatches EACH ARM (Don’t alternating arms)
B: ME Strict Pullups
C: Up to 20 GHD/Medball Situps
Increase weight on the DB Power Snatches from set to set and really challenge yourself on these.. don’t “press out” and try not to perform a muscle snatch. Physically pull yourself under the weight and “catch” it.
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
15 Box Jump Overs 24/20″
10 C2B Pullups
50′ SINGLE Db Front Rack Lunge 50/35#*
*You can change arms as needed but it’s a single arm dumbbell front rack lunge, so you’ll have to really focus on keeping your core engaged to maintain balance and control.