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