05.01.2020 – Friday

Apr 30, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of: 15 jumping jacks 15 mountain climbers ea 15 flutter kicks ea 30sec Sampson stretch each legWeightliftingMetcon (No Measure)EMOM x 16 A: Single Leg Glute Bridge x 20 B: Tempo Bulgarian...

04.30.2020 – Thursday

Apr 29, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min followed by 3x 10 Pass Throughs 8 OHS 30sec Superman Hold 30sec Glute Bridge HoldWeightliftingPower Snatch x 2 + 3 OHS (E2MOM x 7)Power Snatch Power Snatch OHS OHS OHSUse a moderate load,...

04.29.2020 – Wednesday

Apr 28, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio, followed by 2x 10 1/2 Squat Jumps 10 1/2 Lunge Jumps 5 InchwormsDaily WODYou have 40 minutes total to complete the 2 workouts listed under the Daily WOD heading today. You will complete each of...

04.28.2020 – Tuesday

Apr 27, 2020 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3-4min Cardio followed by 3x 8-12 Bench Press 10 I/T/Y’s each Increase the load of the bench press each set to warm up the shoulders/chest. Focus on mechanics.WeightliftingBench Press (10-8-6-4-2 ss w/...

04.27.2020 – Monday

Apr 26, 2020 | 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 ss/ with ME Pullups)Daily...