CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Pendlay Row (15-12-9-6-3 ss w/ 10 KB Pullovers (w/ Bench))

Increase the load on the Pendlay Rows each set. Log your heaviest weight in Wodify. Use a moderate to heavy weight for the Pullovers but emphasize range of motion and trunk engagement.

Daily WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here