06.24.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x 5 Deadlift 10 Good Mornings 15 Russian KB SwingsWeightliftingDeadlift (Establish 1RM Deadlift)Daily WODMetcon (AMRAP – Reps)E5MOM x 4 Run 400m 40 Russian KB Swings 60/45# ME...

06.23.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, then complete 2x: 8 Shoulder Press 8 Push Press 8 Ring Rows 16 Band Pull Aparts 16 Prone Y’s 30sec High PlankWeightliftingShoulder Press (Establish 1RM Shoulder Press)Push Press...

06.22.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)2min Bike, 2min Row, then complete 2x 10 Goblet Squats 10 Glute Bridge 5 Inchworms 30sec Wall Sit 30sec Hip Mobility ea.WeightliftingBack Squat (Establish 1RM Back Squat)If you’ve been at CFH for less...

06.21.2021 – Monday

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...

06.18.2021 – Friday

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.DurabilityMetcon (No Measure)Complete 5 Rounds NOT for Time of: 100’ Farmers Carry 100’ Medball Gut Carry 1min...