CrossFit Hanover – CrossFitDaily WODCrossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft....
CrossFit Hanover – CrossFitWarm-upFront Squat Warmup (No Measure)Row for 2min, then complete 2 rounds of: 5 Pause Front Squats 10 DB Bent Over Row 30sec T-Spine Mobility 30sec Ankle/Hip MobilityWeightliftingMetcon (No Measure)E2MOM x 10 (20min) A: 5 Tempo Front...
CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)With a Partner, Complete 2 rounds of the following: 10 Cal Row/15 KB RDL’s 1 Min Plank w/ Partner 1 Min Hollow Hold w/ Partner 10 Cal Bike/10 PVC Good MorningsDaily WODMetcon (Time)With a partner,...
CrossFit Hanover – CrossFitWarm-upEMOM Squat/Press Warmup (No Measure)EMOM Squat/Press Warmup Cardio for 2min, then: Even Min – 3 Squat Therapy Squats + 5 Air Squats (take your time on the ST squats! Focus on staying upright, keeping your hips open, and...
CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 2min, then complete the following: Burgener Warmup From here, warm up your hang power snatches.WeightliftingHang Power Snatch (3-3-2-2-1-1 w/ Pause in Catch)Pause in the catch position of each...
CrossFit Hanover – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Jump Rope 3min, then complete 3 Rounds of the following: 50′ Bear Crawl 50′ DB Overhead Carry 50′ LungesWeightliftingStrongman Medley (Distance)Complete Max Effort in...
