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 (4×4 (Increase from 7/13 if you can) @ Same Weight)

Overhead Squat (8, 8, 8 (Increase load of 2/3 sets from 7/13))

Increase load from set to set to set. Make sure you don’t start counting these until the weight is appropriate. If you were at the gym on 7/13, these should be sort of a big jump. Maybe 5-10#. Push yourself.

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 x 400m Run w/ 2min Rest
Conditioning sucks sometimes! This is a simple plan. GO HARD and EARN YOUR REST. Is straight running fun? Nope. But there’s only one way to get better at it. And, more than anything, learning to push your intensity to the max during a single modality such as running will help get you more fit mentally and physically. Try to run “with” someone you’re of a similiar speed to and push one another!

Log the TIME of each run in Wodify.