CrossFit Hanover – CrossFit

Warm-up

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

Skill

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
Pull-ups
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!!!