CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio Followed by 2x

3 High Hang Power Sn + OHS

3 Hang Power Sn + OHS

3 Power Snatch + OHS

Increase load each set. Focus on footwork and mechanics. Pause at the catch of the Power Snatch before entering into the OHS.

Weightlifting

Power Snatch x 2 + 3 OHS (E2MOM x 7 (increase load each time))

Power Snatch

Power Snatch

OHS

OHS

OHS

Daily WOD

Metcon (No Measure)

40sec on 20sec off of the following:

Alternating DB Snatches 50/35#

Ski Erg

Alternating DB Snatch 50/35#

Row

Alternating DB Snatch 50/35#

Echo Bike

Max Effort Each :40; complete 2 full cycles for a total of 12min. No score, just have some fun and leave it all in the gym!