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 2/3 of sets from 8.16.21))

– Belly tight!

– Butt tight!

Push Press + Push Jerk (3 x 1+3 (Increase from 8.16.21))

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.
Increase your weight from 8/16. Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily WOD

Metcon (No Measure)

EMOM 12min:

A: 100′ Sled Drag 180/135#

B: 20 Wallballs 20/14#

C: 20 GHD Situps