07.31.2021 – Saturday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min then 2x 20 Arm Circles Ea Dir 15 I/Y/T’s 10 Ring RowsWeightliftingRest 2min between A and B. Half the class does A while the other half does B.A: Metcon (No Measure)E2MOM x 8 A: 1min Seated...

07.30.21 – 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.Accessory WorkMetcon (No Measure)E2MOM x 12 A: 20 DB Front Rack Step Ups (10ea) B: 20 GHD Situps or Medball...

07.29.2021 – Thursday

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....

07.28.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upDeadlift/Bench Press Warmup (No Measure)2min Cardio, followed by 2x: 8 Deadlifts 5 Inchworms w/ Pushup 8 Bench Press 15 Band Face PullsWeightliftingDeadlift (8,8,8 (Increase all sets from 7/19))Today you’re going to be...

07.27.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upShoulder to OH Warmup (No Measure)Jump Rope 3min, then complete 2 rounds of: 10 Presses 30sec PVC External Rotation ea 8 Push Presses 30sec Front Rack Mobility 6 Push Jerks 30sec Prone Y’s (reps)WeightliftingShoulder Press...