CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Accessory Work

Metcon (No Measure)

Complete 3 Rounds of the following complex:

200’ Farmers Carry AHAP

200’ Medball Gut Carry AHAP

200’ KB Front Rack Carry

Rest 3min between efforts. Go as heavy as possible but also choose a weight that’ll let you avoid stopping in the middle of a 200’ length.

For the KB front rack carry, focus on POSTURE and core engagement.

Time limit – 15min.

Daily WOD

Metcon (Time)

With a partner, complete 10 rounds EACH (5 rounds each person) of the following, follow the leader style:

9 Hang Power Snatches 95/65#

9 Pullups

________

6 Hang Power Snatches 115/75#

6 Chest to Bar Pullups

________

3 Hang Power Snatches 135/95#

3 Bar Muscle Ups

Partner one completes one round of the 9’s, then partner complete’s one round. They go back and forth until 10 rounds are reached. Then they do the 6’s the same way. Then the 3’s.

Timecap 18min. Challenge yourself!