01.31.2020 – Friday

Jan 30, 2020 | 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.WeightliftingHang Power Clean (Build to HS, then 5×2 @ 90%)Daily WODMetcon (Time)Complete...

01.30.2020 – Thursday

Jan 29, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upShoulder Press Warmup (No Measure)Complete 200 single under, followed by: 10 Arm Circles ea. dir 5 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 3 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 1...

01.29.2020 – Wednesday

Jan 28, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x 25’ Lateral Band Walk ea 15 Glute Bridge 10 Goblet SquatsWeightliftingMetcon (AMRAP – Reps)Partner Squats – 10min Warm up your squats to 70% of the partner with the...

01.28.2020 – Tuesday

Jan 27, 2020 | 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...

01.27.2020 – Monday

Jan 26, 2020 | W.O.D.

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...