10.25.2019 – Friday

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 (4x ME @ 65-75% +)Warm up your be ch press and then complete...

10.24.2019 – Thursday

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...

10.23.2019 – 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.DurabilityMetcon (AMRAP – Rounds and Reps)AMRAP 15min of the following: 50’ Medball Bear Crawl 25...

10.22.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upBarbell Warmup – Power Clean (No Measure)Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of: 8 Clean Deadlift 6 Low Hang Clean Pull 4 Hang Power Clean 2 Power Clean *Your first two rounds should be with an empty bar....

10.21.2019 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 2 rounds of: 75 Single Unders 10 DB Thrusters 10 Medball Rollup From there, do a few rounds of the WOD, focusing on mechanics and movement standards.Daily WODCrossfit Games Open 20.2 (Ages 16-54)...