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