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 (15-12-9-6 w/ Supersets (see comments))

Increase weight each set – log the weight in the comments you’re using for each work set as you’ll refer to them over the next several weeks in this new program. Go heavy on each set, which means you’ll need to make sure you’re thoroughly warm before you start counting your sets.

Superset work sets with:

15 KB Hammer Curls

10-15 GHD Situps

Daily WOD

Metcon (Time)

Complete 16-14-12-10-8-6-4-2 of the following:

Hang Power Cleans 155/105#

Bar Facing Burpees

Timecap 12min