12.31.2021 – 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...

12.30.2021 – Thursday

CrossFit Hanover – CrossFitWarm-up[Squat] Clean Warmup (No Measure)Complete 2-3m of Cardio, then 2 rounds of the following: 5 Deadlifts 5 Hang Clean Pulls 5 Front Squat 5 Split Jerks *Complete one round without weight, then add weight and take more time to...

12.29.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 10 Deadlifts 5 Inchworms (No PU) 10 Good Mornings 60sec Elbow PlankWeightliftingDeadlift (12+-9+-6+-3+)No supersets – just focus on technique. Set conservative rep...

12.28.2021 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min then 2x 5 Presses 10 Ring Rows 5 Push Presses 10 Prone T’s 5 Push Jerks 10 Prone Y’sWeightliftingShoulder Press (12+-9+-6+-3+ ss w/ 10 DB Bent Over Rows)Log your 12+Daily WODMetcon...

12.27.2021 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x: 10 Banded Back Squats 10 Lateral Band Steps Each Direction 30sec Pigeon Stretch Each Leg 30sec Squat Stretch 30sec Calf Stretch Each LegWeightliftingBack Squat (12+-9+-6+-3+)These...