04.23.2021 – 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...

04.22.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 10 OHS 10 DB Bent Over Rows 10 Front Squats 10 Manmakers EaWeightliftingOverhead Squat (75/85/95% for 5/3/1+)Front Squat (75/85/95% for 5/3/1+)Daily WODMetcon (AMRAP –...

04.21.2021 – Wednesday

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 (75/85/95/75% of NEW...

04.20.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Row 15 Cal Ski 15 Cal Then 3x 5 Inchworms 10 Arm Circles Ea 15 Ring RowsSkill WODMetcon (No Measure)EMOM x 15 A: Max Rep Strict HSPU B: Max Rep Strict Pullups C: Dead Bug Hold *Only work to :40 in each minute...

04.19.2021 – 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...