09.01.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 2 rounds of: 250m Row 20 Shoulder Taps 15 Ring Rows 10 Prone I/Y/T’sWeightliftingBent Over Row (5 x 10 Pause Reps ss w/ 12/9 Cal Ski SPRINT)Rest 2min between efforts. Challenge yourself to...

08.31.2021 – Tuesday

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...

08.30.2021 – Monday

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.WeightliftingMetcon (No Measure)E2MOM x 9 A: Medball Step Ups 1min B: 15 Good MorningsDaily WODMetcon (2...

08.28.2021 – Saturday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Run 400m then complete 3x 15 Jumping Jacks 5 Inchworms 50′ Bear CrawlDaily WODMetcon (Time)Complete 21-18-15-12-9-6-3 of the following, without putting the barbell down or resting in the back rack...

08.27.2021 – Friday

CrossFit Hanover – CrossFitWarm-upPower Clean Warmup (No Measure)3min cardio followed by 3x: 5 Pause Clean Deadlift 4 Hang Clean Pull 3 High Hang Muscle Clean (Elbow Speed) 2 Power CleanWeightliftingPower Clean (3×5 (Increase from 7.09.21))Clean Pull...