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.