10.25.2021 – 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 w/ Supersets...

10.23.2021 – Saturday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Complete 300 jump ropes followed by 3 rounds of: 15 Arm Circles 12 Ring Rows 9 I/Y/T’sWeightliftingA: Metcon (No Measure)Complete E2MOM x 5: 15 KB Pullovers (Slow, Controlled) ME Ring Rows to :90 Rest...

10.22.2021 – Friday

CrossFit Hanover – CrossFitWarm-upTake your time with everything today- recover as much as possible between performance tests and make sure you’re warm before hitting Fran so you can go all out!Coaches Choice! (No Measure)Start with 2-3m of easy cardio, followed...

10.21.2021 – Thursday

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)5 Sets of the following: 12 Lying Band Straight Arm Press Downs 9 Banded Face...

10.20.2021 – Wednesday

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...

10.19.2021 – 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.WeightliftingBulgarian Split Squat (5-5-5-5-5 ea ss w/ 15 Weighted Back Extensions)Goblet Squat (3 x 10 w/...