CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Power Snatch (5×3, Same Weight, Heavy)

Work up to an appropriately heavy weight and then do all 5 work sets at the same weight. Keep in mind that your body will likely peak around set 3-4 and start to wear out at set 4-5, so choose a weight that will allow you to move fast and with confidence through ALL 5 sets. Footwork and body positions should be consistent during all 5 sets and there should be no press outs at any point. Start to finish this should take you no more than 16-18min. Once you’re at your weight, your sets should be E2MOM-ish.

Overhead Squat (10, 10, 10)

Increase load from set to set on these and start at a weight that challenges you. Because we’re fitting PS and OHS into one lifting session, you won’t have a ton of time to build up on these so hit the ground running once you’re done your power snatches. You won’t hit a weight that resembles a 10RM here – you just won’t have the time. Get in, get out, and challenge yourself.

Daily WOD

Metcon (5 Rounds for time)

Complete 5 rounds, each for time of the following:

20 Alt DB Snatches 60/45#

15 TTB

200m Sprint

Rest 1min between efforts. Log individual times in Wodify.
Timecap to complete this is 18min. Look at each individual workout like a sprint interval. SPRINT being the key word. The results you get on a workout like this are tied directly to your intensity/pace during the rounds. This is where appropriate scaling comes into play – here are some things to think about:

– You may be able to do a few power snatches at the Rx weight, but can you do 20 of them with good technique without rest and move immediately into TTB at an aggressive pace? If the answer is no, you should scale the Power Snatch weight appropriately so you can achieve the intended stimulus of the workout.

– You may be able to do some TTB, which is great! But can you do 15 of them in no more than 2 sets after doing 20 db power snatches at an aggressive pace? If not, consider scaling the movement to a hanging straight leg raise so you can work at a more aggressive pace.

Part of the aim with the new program you’ll be doing at the gym is to learn to become more intuitive about scaling and modifying workouts so you can get the most out of them. Choosing an RX progression just because you’re capable of completing XYZ weight or XYZ movement won’t always achieve the stimulus of the workout and often times will put you at risk of injury. If you trust the process and lean into intelligent intensity over weight/advanced progressions, you’ll see you results come faster!

***Did you read this? Do you like reading through a description like this before you get to the gym so you’ll have a better idea of what to aim for? If so, text me or DM me and give me some feedback about it. If nobody reads it, I don’t necessarily need to provide these details. – Dan