CrossFit Hanover – CrossFit

Warm-up

Combo Snatch (No Measure)

Do 2-3min of your choice of cardio, then complete 2 rounds of:

4 Snatch Grip Deadlift + Shrug

3 Power Snatch

2 Snatch

1 OHS w/ 5sec

*Use a PVC bar IF YOU NEED TO for the first round, then use an empty barbell or a bar w/ a small amount of weight for the second round.

Weightlifting

Power Snatch Complex (7 x 3 Power Snatch + 3 OHS )

Sets and reps will vary based on the complex. See comments for specific instructions.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 18min of:

30 Air Squats

10 Burpees

One person completes a full round while the second person holds a high plank. Don’t release high plank unless you’re partner is done.