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