CrossFit Hanover – CrossFit
Warm-up
Shoulder Press Warmup (No Measure)
Complete 200 single under, followed by:
10 Arm Circles ea. dir
5 Inchworms w/ Pushup
10 Band Pull Aparts
10 Arm Circles ea. dir
3 Inchworms w/ Pushup
10 Band Pull Aparts
10 Arm Circles ea. dir
1 Inchworm w/ Pushup
10 Band Pull Aparts
Weightlifting
Push Jerk (3-3-2-2–HS with supersets*)
Superset work sets with:
15 KB Pullovers
10 Single Arm KB Rows ea
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Death By
Hang Power Clean + Shoulder to Overhead
Round 1 – 1 HPC + 1 S2OH
Round 2 – 2 HPC + 2 S2OH
Etc
135/95#
Once you fail to complete the necessary # in the time provided, you’re done part 1.
Metcon (Time)
Immediately once you complete part 1, start part 2:
Complete 3 Rounds of:
20 Lateral Jump Over Bar (ea dir)
15 Toe to Bar