12.23.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upClean & Jerk Warmup (No Measure)Do 2-3min cardio of your choice, then complete the following C&J drills: Clean Deadlift to Knee (top) x 5 Hang Clean Pull x 5 High Hang [squat] Clean x 5 Mobilize your front rack for...

12.22.2020 – 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 (3-3-3-3-3)Daily...

12.21.2020 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete AMRAP 5min of: 15 Jumping Jacks 10 Mountain Climbers 5 Up Downs Then 3 rounds of: 10 Barbell Strict Presses + 10 Barbell Shrugs 10 I/Y/T’sWeightliftingPress + Push Press Complex (1-1-1-1-1...

12.18.2020 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3 rounds of 1min run in place, 25 jumping jacks. Then 3x 10 Air Squats 10 Glute Bridge 30sec squat stretchWeightliftingTempo Goblet Squat (5,5,5,5,5 ss w/ 10 SL Glute Bridge Ea)4 Sec Down 1 Sec Pause 4 Sec...

12.17.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3 Rounds of: 15 Jumping Jacks 15 Mtn Climbers ea 15 Flutter Kicks ea 15 SupermansDaily WODMetcon (Time)Complete 30-25-20-15-10-5 of the following for Time: Air Squats Burpees Alternating Lunge Steps...