CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (4,4,4,4)

Push Press + Push Jerk (3×1+3 (Increase from 8.25))

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 8/25. Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily WOD

Metcon (Time)

Complete for Time:

400m Run

15 Clean & Jerks 155/105#

15 C2B Pullups

400m Run

12 Clean & Jerks 155/105#

12 C2B Pullups

400m Run

9 Clean & Jerks 155/105#

9 C2B Pullups