04.01.2021 – 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.Accessory WorkMetcon (No Measure)Complete EMOM x 20 of: A: 12-15 Bent Over Rows B: 10 Left Leg Bulgarian Split...

03.31.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 10 OHS 10 Front Squats 10 Banded Face Pulls 10 Prone T’sWeightliftingOverhead Squat (60/70/80 of NEW TM for 5/5/5+)Front Squat (60/70/80% of NEW TM for 5/5/5+)Daily WODMetcon (3...

03.30.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio, followed by 2 rounds of the following: 10 DB RDL’s 10 Glute Bridges 30sec Lunge Stretch 30sec Superman Hold 30sec High Plank HoldWeightliftingDeadlift (60/70/80/60% of NEW TM for...

03.29.2021 – Monday

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 WODCrossfit Games Open 21.3 RX (Ages 16-54) (Time)For total time: 15 front squats 30 toes-to-bars 15...

03.26.2021 – 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...