10.01.2019 – Tuesday

Sep 30, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push...

09.30.2019 – Monday

Sep 29, 2019 | W.O.D.

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 (Establish 3RM then 90/80% x ME)In

09.27.2019 – Friday

Sep 26, 2019 | W.O.D.

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 MobilityWeightliftingFront Squat (5,5,5,5,5 superset with Handstand...

09.26.2019 – Thursday

Sep 25, 2019 | W.O.D.

CrossFit Hanover – CrossFitWarm-upDeadlift Warmup (No Measure)2-3min cardio, followed by: 15 Slow/Controlled PVC Deadlifts 30sec T-Spine Mobility on D-Ball 15 Slow/Controlled Good Mornings w/ PVC 30sec Superman HoldWeightliftingDeadlift (7×5 TNG...

09.25.2019 – Wednesday

Sep 24, 2019 | W.O.D.

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 WODPt 1: Metcon (AMRAP – Reps)AMRAP 12min 10 Squat Clean Thruster 115/75# ME Calories BikeYour...