CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Press-Push Press-Push Jerk Complex (E3MOM x 5 + Bar Hang to 2:00)

In this complex, you’ll do as many strict presses as you can do, followed immediately by doing as many push presses as you can, and finally completing as many push jerks as you can.

Rule #1 – Stay in control

Rule #2 – Be AGGRESSIVE!

Rule #3 – Rest enough
*Increase load each round if possible. You shouldn’t be able to exceed 20 total reps in each complex. If you can, increase the load.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

In 15min complete an ascending ladder of the following:

25 Double Unders

1 Round “DT”

50 Double Unders

2 Rounds “DT”

75 Double Unders

3 Rounds “DT”

etc.

One round of “DT” =

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx 155/105#

Scaled 115/75#