CrossFit Hanover – CrossFit
Warm-up
Shoulder Press Warmup (No Measure)
Complete 3min Cardio then
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
Shoulder Press (65/75/85/65% of TM for 3/3/3+/ME)
65% of TM for 3
75% of TM for 3
85% of TM for 3+ <-- LOG THIS
65% of TM for ME
Rear Delt DB Fly (3×10 Controlled Reps)
https://www.youtube.com/watch?v=ttvfGg9d76c
With our variation, hold the dumbbells at the apex (top) of the movement for 2 seconds. Squeeze your shoulder blades together.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
15 DB Hang Power Clean 50/35’s
15 Pullups
50 DU
12 DB Hang Power Clean 50/35’s
12 Pullups
50 DU
9 DB Hang Power Clean 50/35’s
9 Pullups
50 DU