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 (8,8,8 (Increase all sets from 7/16))

Decreased overall volume, so that means increased overall intensity/load. Go heavier on these, but not at the expense of your overhead range of motion or trunk engagement. Your work sets should all be heavier then your sets on 7/16. Stay focused.

Push Press + Push Jerk (3 x 3+3 (Increase load from 7/16))

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.
Decreased volume means increased intensity and load. These should take a big step up from the last time you did them – maybe 5-10# at the top set? Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily WOD

Metcon (AMRAP – Rounds)

“Death by”

Power Cleans + 10 DU

Min 1 – Complete 1 Power Clean 155/105# + 10 DU

Min 2 – Complete 2 Power Cleans 155/105# + 10 DU

Min 3 – Complete 3 Power Cleans 155/105# + 10 DU

Etc. Complete as many rounds as you can until you fail to complete the number of reps required in the time you have. For DU, do 2x Single Unders (not 3x). Choose a weight that allows you to complete about 8-10 rounds.

IF YOU FAIL BEFORE 14 ROUNDS, immediately complete an ascending ladder of the movements listed above until the 14min mark. (This likely means that at the end, everyone will have converted the list above into an ascending ladder. Log your LAST COMPLETED ROUND into Wodify).