08.23.2019 – Friday

CrossFit Hanover – CrossFitWarm-upOverhead Squat Focus (No Measure)Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of: 6 PVC Overhead Squats w/ 2sec HOLD 6 Band Pull Aparts w/ 2sec HOLD PVC External Rotation Stretch 15sec Ankle Stretch...

08.22.2019 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump rope 3min, then complete 3x the following: 6 Deadlifts 4 Hang Clean Pulls 2 Power CleansWeightliftingPower Clean EMOM (Complete E2MOM x 7)E2MOM x 7 5 Power Cleans + 5 Hang Power Cleans * Add weight to...

08.21.2019 – 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.WeightliftingGlute Bridge (10-10-10-10-10 w/ 20sec Hold on Rep 10)Increase load each set. Go heavy. Extend...

08.20.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upFront Squat Warmup (No Measure)Row for 2min, then complete 2 rounds of: 5 Pause Front Squats 10 DB Bent Over Row 30sec T-Spine Mobility 30sec Ankle/Hip MobilityWeightliftingPaused Front Squat (3-3-2-2-1-1)Heavy but don’t...

8.19.2019 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Run 400m, then complete 2x 100′ Bear Crawl 50′ Lunge 50′ Backward Bear Crawl Then do: 8 PVC Good Mornings 8 Empty Bar Good Mornings 8 Weighted Good MorningsWeightliftingDeficit Deadlift...