CrossFit Hanover – CrossFit
Warm-up
Bench Press Warmup (No Measure)
Cardio 2-3min followed by 3x
8 Pause Bench Press*
12 DB Bent Over Rows
16 Band Face Pulls**
*Don’t have a bench? Floor press, pushup, etc.
**Don’t have a band? Skip the movement or do 7 I/T/Y’s
Weightlifting
Bench Press (Establish Heavy 3 Rep Set)
In <12min, establish heavy 3-rep set of bench/floor press. Then, lower the weight by 15-20% and perform 3x Max Rep Sets using the same weight. Don’t have a bench/heavy weights? Do 5 sets of Max Rep Floor Presses w/ whatever you have.
Daily WOD
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
Here’s a scorecard if you’re interested!
https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout3_V5.pdf