CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Deadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)

1 Rep Every 30sec x 10 Reps

This is going to be a heavy strength day! The weight you choose for your 10×1 must be chosen wisely – there should be minimal breakdown in technique at the end which means the first Reps should all feel smooth and close to perfect.

Daily WOD

Metcon (No Measure)

Tabata These:

Hang Power Clean 115/75#

Echo Bike

Front Squat 115/75#

Ski Erg

Rest 1min between tabata rounds. Not done as a circuit.