CrossFit Hanover – CrossFit


Squat 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.


Back Squat (8, 8, 8 (Increase from 7/15))

We’re decreasing volume on our total squat sets now, so that means your intensity/load should increase! Get a spotter and go HEAVY! You should increase all the work sets from 7/15 if you came on that day.


– Lifting heavy should NEVER come at the expense of range of motion, posture, or core engagement. NEVER lift so much weight that any of the above criteria are compromised. If you cant squat to depth yet because you’re new, stay light and emphasize RANGE OF MOTION. This keeps you safe and moving in the right direction.

Daily WOD

Metcon (3 Rounds for reps)

Complete E5MOM x 3

1min Max Cal Ski

1min Max Wallballs 20/14

200m Sprint in Time Remaining
Your score for this one is your TOTAL REPS on the Ski Erg + Total Wallballs in EACH of the 3 rounds. Sprint times don’t matter, although the faster you get them done, the better. You won’t have much time to rest upon your return, so GET AFTER IT!

Intensity for this one is going to be tricky. The first round is going to feel tough but good, and it’s going to go downhill from there if you’re pushing yourself as hard as you can. Earn whatever rest you have.