CrossFit Hanover

4-9-12

Strength

P1
Back squats 3×5
Shoulder press 3×5

P2
OH squat 1,1,1,1,1,1,1
Shoulder press 1 RM in < 10 min

Then…..

8 DB front squats 45/30#
8 DB strict press
8 DB thrusters

AMRAP/ 12 min

Post rounds to comments.

Mobility WOD

http://mobilitywod.blogspot.com

4-6-12

Strength

P1
Power cleans 5×3

P2
Power clean 1 rm in 15 min or less

Then…..

5 clean and jerks 135/95#
20 DU (60 singles)

7 RFT
Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

4-4-12

Strength

Practice OH squats

Then…..

Complete for time:

50 supermans
100 situps
100 wallballs
100 situps
50 supermans

Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

4-3-12

Strength

P1
Deadlift 5rm

P2
Establish 1 rm deadlift in 15 min or less

Then………

10 lateral jumps (both ways)
15 KB swings 60/45#
10 lunge steps (ea leg)

AMRAP/ 17 min

Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

4-2-12

Strength

P1
Back squats 3×5
Shoulder press 3×5

P2
OH squat 2,2,2,2,2
Shoulder press 5rm

Then…..

Complete for time:

60 manmakers each arm
OTMEM/5 pushups per minute with hands on db

Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

3-30-12

Strength

P1
Power clean 5×3

P2
Power clean 1,1,1,1,1,1,1

Then……

Max rep in 1 minute/DL  135/95
Max rep in 1 minute?HPC 135/95

5 rft with 2 minute rest btw rounds

Post rounds to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

3-29-12

Strength

P1
Back squat 3×5
Floor press 3×5

P2
Front squat 5rm
5@ 95% of 5 rm
5@ 90% of 5 rm

Then…..

Complete for time:

30 box jumps 24/20
30 burpees
30 situps
20 box jumps
20 burpees
20 situps
10 box jumps
10 burpees
10 situps

Post time to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com

3-28-12

Strength

OH squat practice

Then…..

6 single arm DB OH squats 45/30# ea arm
12 pushups
18 DU (54 single unders)

AMRAP/ 18 min

Post rounds and weight to comments.

Mobility WOD

http://mobilitywod.blogspot.com

3-27-12

P1
Deadlift 5rm

P2
Deadlift 1,1,1,1,1

Then…..

Complete for time:

2 dl
20 ball slams
2 dl
15 ball slams
2 dl
10 ball slams
2 dl
5 ball slams

Post time and weights to comment.

Mobility WOD

http://www.mobilitywod.blogspot.com

3-26-12

Strength

P1
Back squat 3×5
Shoulder press 3×5

P2
Back squat 1,1,1,1,1
Shoulder press 5 rm

Then…..

Complete for time:

15-12-9
Push press 135?95#
Manmakers 45?30#
100′ lunges between rounds

Post time and weight to comments.

Mobility WOD

http://www.mobilitywod.blogspot.com