01.24.2020 – Friday

CrossFit Hanover – CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWeightliftingBear Complex (3,3,3,3,3)Power Clean Front Squat Push Press Back...

01.23.2020 – Thursday

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 (3-3-3-ME)You ME set will be using the weight you used on your...

01.22.2020 – 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.WeightliftingDeadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)1 Rep Every 30sec x 10 Reps This is...

01.21.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, followed by 3 rounds of: 15 Band Rear Delt Flys 12 Ring Rows 9 Push PressesWeightliftingPress-Push Press-Push Jerk Complex (E3MOM x 5 (15min))In this complex, you’ll do as many strict...

01.20.20 – Monday

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-ME*)Your ME...