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.