CrossFit Hanover – CrossFit
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
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.
Power Snatch Complex (7 x 3 Power Snatch + 3 OHS )
Sets and reps will vary based on the complex. See comments for specific instructions.
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 18min of:
30 Air Squats
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.