CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

2min cardio followed by 3 rounds of:

3 Slow/Controlled Squat Therapy Squats

3 Inchworms w/ Pushup

Then, grab a medicine ball and spend 5min working on the medball [squat] clean.

Daily WOD

P1 is considered a strength component. Spend a few minutes warming up to make sure you’re at an appropriate weight. After P1, rest 2-3min then do P2. Once P2 is done, rest 2-3min then do P3. Lots of volume today so choose a conservative weight/progression across the board. Intensity and completion are key.

P1: Squat Clean Thruster + Push Press (Warm up first, then..)

Squat Clean Thruster + Push Press
Warm up to an appropriate weight, then complete EMOM x 10:

A: 5 Squat Clean Thruster + Push Press

B: 10 Burpees

P2: Metcon (No Measure)

EMOM x 10:

A: 100′ Overhead Lunges 45/25#

B: 15 Box Jumps 24/20″

P3: Metcon (No Measure)

EMOM x 10:

A: 20 Russian KB Swings 70/53#

B: 10 TTB