CrossFit Hanover – CrossFit
Warm-up (No Measure)
3min cardio, followed by 3x
10 Goblet Squats w/ Pause
10 Glute Bridge w/ Pause
10 Back Extensions w/ Pause
Paused Back Squats (3-3-3-3-3)
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.
If you’re wrecked from yesterday’s WOD, go lighter on these and focus on just loosening up and being aggressive on the concentric portion of the lift.
If you aren’t feeling beat up from yesterday or didn’t come yesterday.. you know the drill.. GO HEAVY!
Complete for Time:
50 Thrusters 45/35#***
30 Toes to Bar
*This is an all out sprint, ya’ll. Hit the gas pedal and don’t slow down til you’re done.
**Yes, it’s light. If you think it’s too light, go faster and take fewer breaks.
***DO NOT drop the bar. There’s no need to. Be gentle with the equipment.