CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Do 2-3min cardio, followed by 3x

5 Inchworms w/ Pushup

7 Barbell Presses

9 Barbell Push Presses

From there, spend 5min practicing skills in the push jerk – coach lead.

Weightlifting

Push Press (3-3-3)

Push Jerk (3-3-3)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

10 Deadlifts 115/75#

10 Cal Cardio (Your choice)

10 Hang Power Clean 115/75#

10 Cal Cardio (Diff Choice)

10 Push Jerks 115/75#

10 Cal Cardio (Diff Choice)

This should be fast and continuous. Make the transition from barbell to cardio your only rest. Your intensity should be very high. You should be using a barbell weight that allows you to cycle reps without breaking during the 10 rep sets. Use all 4 types of equipment during the WOD.