CrossFit Hanover – CrossFit


Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.


Paused Back Squats (10,10,10,10,10)

Pause for a 2 second count at the bottom of each rep. Have someone count so you can ensure you’re pausing the full time.

FOCUS ON YOUR MECHANICS!!!! If you go too heavy, you’ll see technique break down. Stay light and focus on technique.
ss w/

15 Hammer Curls

15 Pullovers

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

8 Single Arm DB Thrusters R

16 Lateral Jumps Over Dumbbell

8 Single Arm DB Thrusters L

16 Situps

Go heavy on your thrusters and DON’T STOP!!! The jumps and situps should be super fast and done as a “rest component” before resuming your thrusters.