09.25.2021 – Saturday

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.Weightlifting ()Metcon (No Measure)Complete 5 Rounds (Not for time) 15 Glute Bridges w/ Barbell 10 Medball OH...

09.24.2021 – Friday

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...

09.23.2021 – Thursday

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 (2-2-2-2-2 (GO...

09.22.2021 – 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.Accessory WorkMetcon (No Measure)5 Sets of the following: 12 Lying Band Straight Arm Press Downs 9 Banded Face...

09.21.2021 – 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...