CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

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.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min Ascending Ladder of:

4 Power Cleans 155/105

4 Pullups

20 DU

8/8/20

12/12/20

16/16/20

20/20/20

24/24/40

28/28/40

Etc

Choose a moderate weight on the power cleans. Challenge yourself and stick to the same weight.