08.30.2019 – Friday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.WeightliftingPress-Push Press-Push Jerk Complex (E3MOM x 5 + Bar Hang to 2:00)In this complex, you’ll do...

08.29.2019 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio, followed by 3x 10 Goblet Squats w/ Pause 10 Glute Bridge w/ Pause 10 Back Extensions w/ PauseWeightliftingPaused Back Squats (3-3-3-3-3)Pause for a 2 second count at the bottom of each rep. Have...

08.28.2019 – Wednesday

CrossFit Hanover – CrossFitWarm-upCoaches Choice! (No Measure)Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.Daily WODWill Lindsay (Time)10 Rounds for Time 3 Devil Presses (2×55/35 lb) 22 Alternating Dumbbell...

08.27.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 2-3min followed by 3 rounds of: 5 Snatch Deadlifts w/ Pause @ Knee 4 Hang Snatch Pull (Shrug) 3 Hang Power Snatch 2 OH Squat *Increase load each time but stay within warmup weight.Weightlifting3...

08.26.2019 – Monday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min (Rowing Preferred) followed by 3x 8 Pause Bench Press 12 DB Bent Over Rows 16 Band Face PullsWeightliftingBench Press (3,3,3,3,3, ss w/ 15 Barbell Supine Bent Over Rows)Daily...