CrossFit Hanover – CrossFit

Warm-up

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)

Weightlifting

Shoulder Press (2-2-2-2-2)

Push Press + Push Jerk (3×1+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.

Daily WOD

Metcon (3 Rounds for reps)

Complete 3 rounds, each for maximum Reps of the following:

1min Power Snatch 75/45

1min Wallballs 20/14#

1min Box Jumps 24/20″

1min Burpees

2min rest