CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls


Review bench body positioning and work up to your working weight for today’s WOD.

Daily WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
This should take you the entire class. Warm up thoroughly- get a spotter for your bench presses and go for broke on every single set, and choose weights/progressions that challenge you but don’t limit you to really low repetitions.

INTENSITY IS WHAT MAKES THIS WORKOUT BENEFICIAL. Go to absolute failure on every attempt. Rest 3-4 min between rounds, or more if needed. You want to be completely fresh for each round.

Pullups are any style. Go big!!!