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.