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!