CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 15cal Ski Erg + 15 Cal Row, then 2x

15 Jumping Jacks

15 Arm Circles Ea

10 Ring Rows

5 Inchworms w/ Pushup


Shoulder Press (12-9-6-3 ss w/ 10 Alternating DB Bent Over Rows)

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!

This week, log your weight for the set of 3 reps.

Superset work sets with 10 ALTERNATING Arm DB Bent Over Rows on each Arm

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete an ascending ladder for 12min of the following:

25 Double Unders

5 Push Press 95/65#

5 C2B Pullups

25 Double Unders

10 Push Press 95/65#

10 C2B Pullups

25 Double Unders

15 Push Press 95/65#

15 C2B Pullups