CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio followed by 2x
10 Lunge Steps Ea.
30sec Pigeon Stretch
10 Goblet Squats
10 Lateral Steps Ea.
30sec Elbow Plank
Weightlifting
Back Squat (12-9-6-3)
This is a new block! We’re lowering reps this time and re-setting our numbers. So if you’ve been training for the past 5 weeks you should know the weight you’ve done for 12-9 and 6 reps. You should exceed that weight this time around, especially if your REP MAXES over the past few weeks have exceeded the required numbers. For example, if last week you did 9 reps on your 6+, this week you should be doing a good bit more weight with your set of 6, and you’d have a good idea of where you’d need to be weight wise for your set of 9. GO HEAVY! Get a spotter when you need one.
This week, log your weight for the set of 3 reps.
Superset work sets with 20 Russian Twists in each direction.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 12min of the following:
15 Power Cleans 115/75#
12 TTB
9 OH Lunges Ea. Leg 35/25#*
*Stationary Lunges