CrossFit Hanover – CrossFit
Overhead Squat Focus (No Measure)
Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of:
6 PVC Overhead Squats w/ 2sec HOLD
6 Band Pull Aparts w/ 2sec HOLD
PVC External Rotation Stretch
15sec Ankle Stretch ea. Leg
Overhead Squat (E2MOM x 5)
Every 2min for 10min, complete 10 Unbroken OHS – Increase the load as needed but don’t exceed a load that allows you to complete your reps.
With a 18min timecap, complete the following:
200’ Sled Drag 180/135#
20 Alt DB Power Snatch 50/35#
20 Air Squats
*Decrease by 2 reps each time. You’re done when you finish 2 air squats.