CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

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)

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 4min

5 Burpee Box Jump Overs

15 Russian KB Swings 60/45

25 DU

Rest 1min; Complete 3 Rounds

Scaled 45/30, 20″, 50 SU

Rx 60/45, 24/20″, DU

Rx+ 70/53, 30/24″, DU