12.01.2021 – Wednesday

Nov 30, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 10 Deadlifts w/ Empty Bar 10 Good Mornings w/ Empty Bar 10 Back Extensions or Supermans 30sec Elbow PlankWeightliftingDeadlift (12-9-6-3 superset w/ 15 GHD Situps)Daily WODMetcon...

11.30.2021 – Tuesday

Nov 29, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 15cal Ski Erg + 15 Cal Row, then 2x 15 Jumping Jacks 15 Arm Circles Ea 10 Ring Rows 5 Inchworms w/ PushupWeightliftingShoulder Press (12-9-6-3 ss w/ 10 Alternating DB Bent Over Rows)This is a new...

11.29.2021 – Monday

Nov 28, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio followed by 2x 10 Lunge Steps Ea. 30sec Pigeon Stretch 10 Goblet Squats 10 Lateral Steps Ea. 30sec Elbow PlankWeightliftingBack Squat (12-9-6-3)This is a new block! We’re lowering reps this...

11.27.2021 – Saturday

Nov 26, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 50′ Lunges 30sec Pigeon Stretch Ea 50′ Bear Crawl 15 Prone I/Y/T’sAccessory WorkMetcon (No Measure)EMOM x 25 A: 10 Right Leg DB Bulgarian Split Squat B: 10 Left...

11.26.2021 – Friday

Nov 25, 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...