CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Go for a 5min walk/run outside.
Then, do 3 rounds of
30 sec “air jump ropes”
30 sec air squats
30 sec arm circles
10 “pass throughs” with arms or PVCs
Weightlifting
Tempo DB Front Squat (EMOM x 14)
Place one dumbbell in your front rack position. Over the course of 5 seconds, descend into the bottom of the squat. Once at the bottom, stand back up forcefully; switch arms and repeat.
A: Alternating Tempo DB front squat
B: High Plank Hold
Accessory Work
Metcon (No Measure)
3 Rounds of:
15 DB Bent Over Row
1min Dead Bug Hold
Daily WOD
Metcon (No Measure)
EMOM x 7
Single Arm DB Hang Power Snatch
Rx – 18 Reps (9/9)
Scaled – 14 Reps (7/7)
Rest 2min, then
EMOM x 7
KB Goblet Squats
Rx – 15 Reps
Scaled – 12 Reps
Rest 2min, then
EMOM x 7
KB Rollups
Rx – 15 Reps
Scaled – 12 Reps
Try not to work past :45 in any given round so you’ve got a few seconds to rest.