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