04.30.2021 – Friday

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 (40/50/60% for...

04.29.2021 – 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)EMOM x 12 A: ME HSPU* B: 15 DB Bent Over Rows C: 45sec High Plank *Choose a...

04.48.2021 – 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.WeightliftingMetcon (Weight)E2MOM x 8: (Complex) 1 Power Snatch + 1 Full Snatch + ME Bar Facing Burpees to...

04.27.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Ski 15 Cal, Row 15 Cal, then 3x 10 Ring Rows w/ Pause 15 Prone T’s/Y’s 5 Inchworms w/ PushupWeightliftingShoulder Press (40/50/60% of TM for 5/5/5)Daily WODMetcon (Time)Complete 5 Rounds for...

04.26.2021 – Monday

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 (Using your TM,...