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.