02.22.2021 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x 10 OHS 15 KB Swings 10 Front Squats 15 Prone T’sWeightliftingFront Squat (65/75/85% for 3/3/3+)65% of TM for 3 75% of TM for 3 85% of TM for...

02.19.2021 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x: 15 Deadlifts 15 Good Mornings 5 Inchworms 15 Glute Bridges 15 SupermansWeightliftingDeadlift (65/75/85/65% for 3/3/3+/ME)65% of TM for 3 75% of TM for 3 85% of TM...

02.18.2021 – 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.Skill WODMetcon (No Measure)E2MOM x 8 (16min) A: ME HSPU – 1min B: 20 Medball Cleans OTSDaily WODMetcon...

02.17.2021 – Wednesday

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...

02.16.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upShoulder Press Warmup (No Measure)Complete 3min Cardio then 10 Arm Circles ea. dir 5 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 3 Inchworms w/ Pushup 10 Band Pull Aparts 10 Arm Circles ea. dir 1 Inchworm w/...