05.13.2021 – Thursday

May 12, 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...

05.12.2021 – Wednesday

May 11, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 6 OHS w/ Pause 15 Prone T’s 6 Front Squats w/ Pause 15 Prone Y’s 30sec Front Rack MobilityWeightliftingOverhead Squat (65/75/85% of NEW TM for 5/5/5+)Front Squat...

05.11.2021 – Tuesday

May 10, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio, then 2x 10 Deadlifts 10 DB RDL’s 20 Russian KB SwingsWeightliftingDeadlift (65/75/85/65% for 5/5/5+/ME)Re-calculate your %’s to determine a new training max.Daily WODMetcon (Time)Complete...

05.10.2021

May 9, 2021 | W.O.D.

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...

05.07.2021 – Friday

May 6, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)300 Single Unders, then 2x 10 DB Presses 10 KB Upright Rows 15 Prone Y’s and T’sWeightliftingShoulder Press (65/75/85/65% for 5/5/5+/ME)Re-calculate your training max by added 5-10# to your previous 1RM...

05.06.2021 – Thursday

May 5, 2021 | W.O.D.

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x: 10 Banded Air Squats 10 Glute Bridge 30sec Pigeon Stretch EachWeightliftingBack Squat (65/75/85/65% for 5-5-5+-ME)ESTABLISH A NEW TRAINING MAX!!! If you’ve been...