10.01.2021 – Friday

Sep 30, 2021 | W.O.D.

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)E3MOM x 6 A: 15 Tempo KB Pullovers + ME Ring Rows to 2:00 B: 10 Pendlay Rows +...

09.30.2021 – Thursday

Sep 29, 2021 | W.O.D.

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...

09.29.2021 – Wednesday

Sep 28, 2021 | W.O.D.

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.WeightliftingGlute Bridge (8-8-6-6-4 *End ea set with 10sec ISO)Superset work sets with 15 Back ExDaily...

09.28.2021 – Tuesday

Sep 27, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upClean & Jerk Warmup (No Measure)Do 2-3min cardio of your choice, then complete the following C&J drills: Clean Deadlift to Knee (top) x 5 Hang Clean Pull x 5 High Hang [squat] Clean x 5 Mobilize your front rack for...

09.27.2021 – Monday

Sep 26, 2021 | W.O.D.

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 (2-2-2-2-2)Bench Press (2-2-2-2-2)Daily WODMetcon (No Measure)E3MOM x...