CrossFit Hanover – CrossFit
EMOM Squat/Press Warmup (No Measure)
EMOM Squat/Press Warmup
Cardio for 2min, then:
Even Min – 3 Squat Therapy Squats + 5 Air Squats (take your time on the ST squats! Focus on staying upright, keeping your hips open, and staying tight through your trunk.
Odd Min – 5 Barbell Presses+ + 3 Push Presses + Plank in remaining time
Paused Back Squats (3-3-2-2-HS)
Pause for a 2 second count at the bottom of each rep. Have someone count so you can ensure you’re pausing the full time.
FOCUS ON YOUR MECHANICS!!!! If you go too heavy, you’ll see technique break down. Stay light and focus on technique.
Superset work sets with
Max Effort Seated DB Z Press (use a weight that keeps you between 6-8 reps)
Metcon (3 Rounds for reps)
5 Burpee Box Jump Overs
15 Russian KB Swings 60/45
Rest 1min; Complete 3 Rounds
Scaled 45/30, 20″, 50 SU
Rx 60/45, 24/20″, DU
Rx+ 70/53, 30/24″, DU