CrossFit Hanover – CrossFit


Warm-up (No Measure)

Jump Rope 3min, followed by 3 rounds of:

15 Band Rear Delt Flys

12 Ring Rows

9 Push Presses


Press-Push Press-Push Jerk Complex (E3MOM x 5 (15min))

In this complex, you’ll do as many strict presses as you can do, followed immediately by doing as many push presses as you can, and finally completing as many push jerks as you can.

Rule #1 – Stay in control

Rule #2 – Be AGGRESSIVE!

Rule #3 – Rest enough
If done right, you’ll get somewhere above 10 reps, where you get somewhere around 2-3 presses before moving into push presses. Try to. Increase load accordingly to challenge yourself.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

30 Russian KB Swings 70/53

50’ OH Lunges 45/25#


50’ OH Lunges 45/25#

*Choose a scale that includes a gymnastics pressing movement, not a weightlifting one.