07.09.2020 – Thursday (the real Thursday)

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of 20 jumping jacks 20 mountain climbers 20 flutter kicks Then complete 3 rounds of 10 Goblet Squats 30sec Squat stretchWeightliftingBack Squat (4,4,4,4 (must stay within 20 lbs))Superset...

07.08.2020 – Thursday

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.SkillHandstand Push-ups (Practice then 5x ME (Strict))Daily WODMetcon (5 Rounds for time)Complete 5 Rounds,...

07.07.2020 – Tuesday

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...

07.06.2020 – Monday

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...

07.03.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Run 200m then do 2 rounds of: 15 Jumping Jacks 15 Mountain Climbers 15 Russian KB Swings 30sec Lunge Stretch eaSkillTurkish Get Up (Practice then do 10 reps each side)Daily WODMetcon (Time)Complete for Time:...