11.29.2019

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 2-3min cardio, followed by 3 rounds of: 5 Pause back squats 5 Back rack lunges ea. 5 Inchworms w/ Pushup *Add weight to the barbell for each round.WeightliftingBack Squat (3-3-3-3-3)Daily...

11.27.2019 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2-3min cardio followed by coach-lead power snatch drills: High Hang Pull High Hang Power Hang Pull Hang Power Low Hang Pull Low Hang Power Pull PowerWeightliftingPower Snatch Complex (3/2/1 Power, Hang Power,...

11.26.2019 – Tuesday

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.Skill WODSpend 12min (6/6) practicing progressions to optimize technique with KB swings and pushups. Get cues...

11.25.2019 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump rope 3min, followed by 3x 15 Band rear Delt fly on rig 12 Ring Rows 10 PVC OHSWeightliftingOverhead Squat (Establish 1RM)If you’re not ready for a 1RM, complete 5×5 increasing the load as needed and...

11.22.2019 – 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 (5 x ME at 75%)Superset work sets with 15 KB PulloversDaily...