CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Group Run 400m, followed by:

15-12-9 of the following

Medball Deadlift

Medball [Squat] Clean

Medball Press

Weightlifting

Sumo Deadlift (3-3-3-3-3 – FOCUS ON MECHANICS)

Don’t exceed 60% of your 1RM Deadlift – this is really just to focus on technique and warm the hips/trunk up for fight gone bad. Rest no more than 90sec between work sets.

Daily WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest