07.01.2021 – 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.WeightliftingOption 1 – MAKE UP A MISSED 1RM Option 2 – Durability WODMetcon (AMRAP – Rounds...

06.30.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min followed by 3x 8 Pause Bench Press* 12 DB Bent Over Rows 16 Band Face Pulls** *Don’t have a bench? Floor press, pushup, etc. **Don’t have a band? Skip the movement or do 7...

06.29.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2min Row 2min Ski Then 2x 5 Pause OHS 30sec Hip Mobility ea 5 Pullups/10 Ring Rows 30sec PVC Ext Rotation eaWeightliftingOverhead Squat (1RM OHS)Daily WODMetcon (AMRAP – Rounds and Reps)AMRAP 15min of...

06.28.2021 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2min Row, 2min Ski, then 5min AMRAP @ Warmup Pace 8 Frankenstein Squats w/ Pause 10 Ring Rows 12 Glute BridgesWeightliftingFront Squat (Establish 1RM)Daily WODMetcon (Time)Complete 21-15-9 of the following:...

06.25.2021 – Friday

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....