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

D: Rest

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.

Daily WOD

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.