02.01.2021 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 3 rounds of: 15 Jumping Jacks 15 Mountain Climbers ea 15 Flutter Kicks ea 15 Supermans 15 Air SquatsDurabilityMetcon (No Measure)EMOM x 20 A: High Plank Hold B: Dead Bug Hold C: Inchworms w/ Pushup...

01.29.2021 – Friday

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...

01.28.2021 – Thursday

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...

01.27.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upBarbell Warmup – Power Clean (No Measure)Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of: 8 Clean Deadlift 6 Low Hang Clean Pull 4 Hang Power Clean 2 Power Clean *Your first two rounds should be with an empty bar....

01.26.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min followed by 3x 8 Pause Bench Press* 12 DB Bent Over Rows 16 Band Face Pulls** *Don’t have a bench? Floor press, pushup, etc. **Don’t have a band? Skip the movement or do 7...