CrossFit Hanover – CrossFit


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


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