07.01.2020 – 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.Daily WODMetcon (3 Rounds for reps)Partner WOD!! “You go, I go” with the following: Part 1 –...

06.30.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upDeadlift Warmup (No Measure)2-3min cardio, followed by: 15 Slow/Controlled PVC Deadlifts 30sec T-Spine Mobility on D-Ball 15 Slow/Controlled Good Mornings w/ PVC 30sec Superman HoldWeightliftingDeadlift (EMOM x 12)A: 4-6...

06.29.2020 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min then 2x 4 Presses 4 Push Presses 4 Push Jerks 10 Ring RowsWeightliftingShoulder Press (3-3-3)Push Press (2-2-2)Push Jerk (1-1-1)Daily WODMetcon (Time)Complete for time: 30 Wallballs 20/14 200m...

06.26.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3 min cardio folllwed by 3x 15 Reps Side Hip Abduction ea 15 Glute Bridge 30 Sec Paleo ChairWeightliftingBack Squat (5-5-5-5-5)Superset with 10 Single Leg Glute Bridge (with a pause) EaDaily WODMetcon (3...

06.25.2020 – Thursday

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...