CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Air Jump Ropes, then complete 3 rounds of the following:
15 Russian KB Swings
10 1/2 Squat Jumps
Weightlifting
Today we’ve got 3 different strength options based on what equipment you have on hand. One is just a basic strength routine for snatches, one incorporates dumbbell snatches/accessory work, and the other is a bodyweight only option.
A: Power Snatch (3-3-3-3-3 ss w/ 15 Pullovers)
B: Metcon (No Measure)
EMOM x 18
A: 30sec Single Arm Power Snatch L + 30sec Single Arm Power Snatch Right
B: 15 V-Ups
C: Rest
C: Metcon (AMRAP – Rounds and Reps)
Bodyweight Option
Complete AMRAP 6min
10 Single Leg Glute Bridge L
10 Single Leg Glute Bridge R
10 1/2 Squat Jumps
5 Inchworms + 5 Supermans @ Bottom
Rest 1min then repeat.
Daily WOD
Metcon (No Measure)
Tabata These (Circuit Style)
Dumbbell Push Press Left
Dumbbell Push Press Right
Goblet Front Squat
Jumping Lunges
20:10 x 8 rounds