03.05.2021 – Friday

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.Skill WODMetcon (AMRAP – Reps)EMOM x 24 A: ME Strict HSPU 45sec B: ME Strict Pullups 45sec C: Dead Bug...

03.04.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x: 10 OHS 5 Inchworms 10 Front Squats 1min Hip/Front Rack MobilityWeightliftingFront Squat (75/85/95% for 5/3/1+)Overhead Squat (75/85/95% for 5/3/1+)Daily WODMetcon (4 Rounds...

03.03.2021 – 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 (75/85/95/75% for...

03.02.2021 – Tuesday

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.Skill WODDouble-Unders (Practice DU or “Flight Simulator”)Daily WODDaily WODMetcon (No Measure)E3MOM x 8...

03.01.2021 – Monday

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...

02.26.2021 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio Followed by 3x 10 DB Press 10 Ring Rows 10 Prone T’s 10 Band Face PullsWeightliftingShoulder Press (75/85/95/75% of TM for 5/3/1+/ME)Daily WODMetcon (3 Rounds for reps)Tabata These: Sled Drag...