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 (Establish 1RM or HS)
Focus on keeping your trunk tight and keeping your technique in check. Don’t test a true 1RM if you can’t keep everything together!
Push Press (Establish 1RM or Heavy Single)
Focus on keeping your trunk tight and keeping your technique in check. Think Dip/Drive FAST! Mash your heels down on the dip and squeeze your butt and quads as hard as you can when standing up. Don’t test a true 1RM if you can’t keep everything together!
Push Jerk (Establish 1RM or Heavy Single)
Focus on keeping your trunk tight and keeping your technique in check. Don’t test a true 1RM if you can’t keep everything together!
Daily WOD
Metcon (2 Rounds for calories)
Tabata These:
Ski Erg
Rest 4min
Row
Score total calories per exercise. Go as hard as humanly possible.