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

Pause Bench Press (3-3-2-2-HS)

The bar must come to a complete stop before the press begins. Focus on keeping the elbow close to the body and externally rotating the shoulders during the press.
It’s smart to get a spotter when doing heavy pause bench presses. You don’t want to get stuck with the bar on your chest.

Metcon (No Measure)

3 Rounds of:

15 KB Pullovers Superset with 1 min KB Roll Ups (TTB Progression)

Daily WOD

Metcon (No Measure)

EMOM x 9

A: 21 Alternating DB Power Snatches 50/35#

B: 15 Wallballs 20/14#

C: 9 Strict Pullups

Don’t work past :40 in any given round.