CrossFit Hanover – CrossFit
Warm-up (No Measure)
3min cardio followed by 2x
8 Pause Back Squats
10 Lateral Steps Each Direction
5 Bulgarian Split Squat Each Leg
30sec Squat Stretch
Back Squat (9-6-3)
These should all be heavy! Base your weight off of the weights you’ve used for these rep sets over the past few weeks. Challenge yourself. Log your heavy set of 3.
Bulgarian Split Squat (4 x 5 SPEED REPS ea Leg w/ DB’s)
Use a yoga mat or ab mat if needed to absorb knee contact with the ground. Focus on posture and mechanics, but explode through the top of the split squat. Go heavy with your weight if possible.
Metcon (AMRAP – Rounds and Reps)
12min Ascending Ladder of:
4 Power Cleans 155/105
Choose a moderate weight on the power cleans. Challenge yourself and stick to the same weight.