03.01.2021 – Monday

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...

02.26.2021 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio Followed by 3x 10 DB Press 10 Ring Rows 10 Prone T’s 10 Band Face PullsWeightliftingShoulder Press (75/85/95/75% of TM for 5/3/1+/ME)Daily WODMetcon (3 Rounds for reps)Tabata These: Sled Drag...

02.25.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 2-3min cardio, followed by 3 rounds of: 5 Pause back squats 5 Back rack lunges ea. 5 Inchworms w/ Pushup *Add weight to the barbell for each round.WeightliftingBack Squat (75/85/95/75% for...

02.24.2021 – 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 (Time)With a partner, complete 5 Rounds for time of: 20 2-Dumbbell Hang Power Snatch...

02.23.2021 – Tuesday

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....