CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min followed by 3x
10 Pass Throughs
8 OHS
30sec Superman Hold
30sec Glute Bridge Hold
Weightlifting
Power Snatch x 2 + 3 OHS (E2MOM x 7)
Power Snatch
Power Snatch
OHS
OHS
OHS
Use a moderate load, increase along the way if possible. Focus on speed and mechanics.
If you’re using the same weight throughout or using DB’s for Power Snatches, superset work sets with 20 mountain climbers each leg.
Daily WOD
Metcon (No Measure)
30:30 x 3 Alt DB Snatch
30:30 x 3 ME DU’s
Rest 2min
4min Stairs
Rest 2min
30:30 x 3 Alt DB Snatch
30:30 x 3 ME DU’s