CrossFit Hanover – CrossFit
Warm-up
Deadlift Warmup (No Measure)
2-3min cardio, followed by:
15 Slow/Controlled PVC Deadlifts
30sec T-Spine Mobility on D-Ball
15 Slow/Controlled Good Mornings w/ PVC
30sec Superman Hold
Weightlifting
Deadlift (40/50/60% for 5/5/5)
Daily WOD
Metcon (AMRAP – Reps)
Partner WOD
Every 3min, you and your partner will complete max reps of:
A: Deadlifts 185/115#
B: Burpee Box Jumps 24/20″
C: Hang Power Cleans 155/105#
D: Burpee Box Jumps 24/20″
E: Push Jerks 135/95#
Score total reps completed between you and your partner. Switch regularly to keep rest periods short and intensity high. Rest 1min between rounds.