CrossFit Hanover – CrossFit


Shoulder to OH Warmup (No Measure)

Jump Rope 3min, then complete 2 rounds of:

10 Presses

30sec PVC External Rotation ea

8 Push Presses

30sec Front Rack Mobility

6 Push Jerks

30sec Prone Y’s (reps)


Shoulder Press (10, 10, 10 (Increase on 2/3 sets from 7/7))

Today you’re going to be pressing fairly heavy for 3 sets of 10 reps, each of which gets heavier than the previous. Make sure that you’re not counting warm-up weights and that ALL 3 SETS of presses challenge you. If you attended the gym on 7/7, go back to check your weights – your aim should be to add weight to AT LEAST 2/3 of your work sets, if not go a little heavier on all 3 work sets you completed. If you didn’t attend on 7/7, just plan to go heavy for your 3 sets of 10 and log the heaviest in Wodify.


– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. With pressing, that means you’ve got to keep your feet stationary and think about keeping your trunk tight so you don’t arch your back as well as remembering to keep your elbows ahead of your wrist in the starting position. This keeps you safe and moving in the right direction.

Push Press + Push Jerk (3×5+3 (Increase from 7/7 if you can))

Compete the required number of push presses and finish with the required number of push jerks without putting the bar down. Make sure you understand and emphasize the distinction between the two movements.
Use the same weight for all 3 sets.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 14min of the following:

10 Hang Power Cleans 115/75#

10 Shoulder To OH 115/75#

15 Hand Release Pushups

15 Box Jumps 24/20″

20 Jumping Lunges (Each Leg)*
* Jumping Lunges are explosive lunge jumps where back knee touches the ground on each rep, and your feel/legs switch position IN THE AIR before landing where you’ll then go directly into your next rep. If you don’t fully extend the hips at the top of the jump, you’re doing it wrong. EXPLODE!

Score total rounds and portions of rounds in Wodify.