CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift w/ 5sec Eccentric (3-3-2-2-1-1)

Execute the deadlift as normal, but complete a 5 second eccentric, or down phase.
The deficit deadlift is all about control – don’t try to compare deficit deadlift weight with regular deadlift weight. This is a training tool to help build core strength and midline control in the deadlift.

DO NOT ATTEMPT TOUCH AND GO REPS. Reset the back and hips each time.

Metcon (No Measure)

3 Rounds Not For Time:

15 DB Bent Over Rows

15 KB Pullovers

Daily WOD

Metcon (Time)

With a partner, complete for time:

50 Power Snatches 75/45#

100 Front Squats 115/75#

50 Power Snatches 75/45#

*While one person works, the other person completes 10 Box Jump overs.

RX+ = 30/24″ Box Jump Overs

Timecap – 12min