11.01.2021 – 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 (15-12-9-6**)Use...

10.30.2021 – 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.Accessory WorkMetcon (No Measure)Complete 5 Rounds, not for time of the following: 20 Barbell Bent Over Rows...

10.29.2021 – Friday

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...

10.28.2021 – Thursday

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...

10.27.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upDeadlift Warmup (No Measure)2-3min cardio, followed by: 15 Slow/Controlled PVC Deadlifts 30sec T-Spine Mobility on D-Ball 15 Slow/Controlled Good Mornings w/ PVC 30sec Superman HoldWeightliftingDeadlift (15-12-9-6 w/ Supersets...