07.26.2021 – Monday

CrossFit Hanover – CrossFitWarm-upSquat 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.WeightliftingBack Squat (8, 8, 8 (Increase from...

07.24.2021 – Saturday Functional Bodybuilding Day

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 (Time)AS A TEAM, complete 2 rounds for time: 60 4-Count Flutter Kicks w/ Medball Overhead 60...

07.23.2021 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 2min, then complete 3 rounds of: 50′ Bear Crawl 15 Arm Circles Each Direction 10 Ring Rows 5 Inchworms w/ PushupAccessory WorkMetcon (No Measure)E2MOM x 8 (View video links in comments) A:...

07.22.2021 – Thursday

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...

07.21.2021 – Wednesday

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.WeightliftingToday we’re doing squat accessory work. Focus on moving properly and challenging yourself...