CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio, followed by 2 rounds of the following:
10 DB RDL’s
10 Glute Bridges
30sec Lunge Stretch
30sec Superman Hold
30sec High Plank Hold
Weightlifting
Deadlift (60/70/80/60% of NEW TM for 5/5/5+/ME)
Add up to 15# to your PREVIOUS 1RM DEADLIFT and re-work your percentages based off of your NEW Training Max. Then complete:
60/70/80/60% of NEW Training Max for 5/5/5+/ME. Log your 80% Max Rep Set
Daily WOD
Metcon (Time)
Complete 21-18-15-12-9-6-3 of the following:
DB Hang Power Cleans 50/35#’s
DB Box Steps (total, not each) 50/35#’s
Timecap – 18min