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