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 (6,6,6 (Increase ALL sets from 8/5))

Increase all work sets from 8/5 when you did 8,8,8. Go heavy but keep your belly tight and butt tight!

Push Press + Push Jerk (3 x 1+3 (Increase from 8/5))

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. Definitely increase your weight from 8/5. Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

50 Burpee Buy-In, then AMRAP in the time remaining of the following:

12 Power Cleans 95/65#

12 Box Jump Overs 24/20″

12 Shoulder to OH 95/65#