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 load from 7/27))

Compare your weight to 7.27 – try to increase your load on 2/3 of your work sets. Go heavy but stay tight.

Push Press + Push Jerk (3 x 3+3)

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. Try to increase your weight from 7/27. Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily Conditioning

Metcon (7 Rounds for time)

Complete 7 x 250m Row
Rest as needed between efforts. Log individual interval times in Wodify. These should be ALL OUT and your aim should be to keep all 250m sprints within 10% of one another. For example, if you take :45 on your first sprint, you’ll want them to all stay under :49-:50 sec.