CrossFit Hanover – CrossFit


Warm-up (No Measure)

2-3min cardio followed by coach-lead power snatch drills:

High Hang Pull

High Hang Power

Hang Pull

Hang Power

Low Hang Pull

Low Hang Power




Power Snatch Complex (3/2/1 Power, Hang Power, High Hang Power)

Sets and reps will vary based on the complex. See comments for specific instructions.
1 “Rep” = 1 Complex of

3 Power Snatches

2 Hang Power Snatches

1 High Hang Power Snatches

This will be light and fast. Your reps should be confident and technically accurate.

Increase load along the way as necessary but don’t work to a weight that causes you to miss reps.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

20 Bumper Plate G2OH 45/35#

50’ OH Lunges

20 Bumper Plate Squats 45/35#

50’ Plate Lunges

100 Plate Flutter Kicks Ea Leg 45/35-#

Timecap 20min

*Bumper plate squats involve squatting while holding bumper plate against your chest, “hugging” it. Plate Lunges involve lunging while holding the plate in the same position.

*Plate flutter kicks involve holding the plate at extension and completing flutter kicks. To RX this, your shoulder blades must be off the ground while doing flutter kicks and your feet must go from 2″ to 2’ off the ground.