CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min, then 3x

4 Inchworms w/ Pushup

6 Power Snatches

8 Overhead Squats

Weightlifting

Power Snatch x 2 + 3 OHS (E3MOM x 5)

Power Snatch

Power Snatch

OHS

OHS

OHS
Increase load each set. Focus on mechanics.

Don’t have a bar? Perform 5x :40: Max Rep Alternating DB Snatches.

Superset all work sets with 15 Medball Situps.

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

Alternating DB Power Snatches 50/35#*

Burpee

Timecap – 15min

*TOTAL reps.