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
Weightlifting
Bench Press (4x ME @ 65-75% +)
Warm up your be ch press and then complete 4 rounds of max rep bench press using between 65-75% of your 1RM. These should be all-out, go for broke sets. Youll superset these work sets with:
10-15 DB Hammer Curls
1min High Plank Hold
Daily WOD
Metcon (AMRAP – Rounds and Reps)
12min Ascending Ladder of:
500m Row (All Out), then
3/6/9/12/etc of:
Power Snatch 135/95#
Supine Ring Pullups