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 (4-4-4-4)

Increase load from 9.3.21

Push Press + Push Jerk (3 x 1 + 3 (Increase from 9.3.21))

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.

Daily WOD

Metcon (AMRAP – Reps)

With a partner, complete MAX REPS in 15min of the following:

Clean & Jerks 135/95#

While one person works on C&J Reps, the other person does a 50′ OH Lunge 45/25#. Once BOTH PEOPLE have completed a round of OH Lunges, BOTH PEOPLE sprint 200m together.