08.03.2021 – 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.WeightliftingBent Over Row (4 x 10 Bent Over Rows w/ DB)Back position is critical when doing Bent Over Rows...

08.02.2021 – Monday

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...

07.31.2021 – Saturday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min then 2x 20 Arm Circles Ea Dir 15 I/Y/T’s 10 Ring RowsWeightliftingRest 2min between A and B. Half the class does A while the other half does B.A: Metcon (No Measure)E2MOM x 8 A: 1min Seated...

07.30.21 – 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.Accessory WorkMetcon (No Measure)E2MOM x 12 A: 20 DB Front Rack Step Ups (10ea) B: 20 GHD Situps or Medball...

07.29.2021 – Thursday

CrossFit Hanover – CrossFitWarm-upBarbell Warmup – Power Clean (No Measure)Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of: 8 Clean Deadlift 6 Low Hang Clean Pull 4 Hang Power Clean 2 Power Clean *Your first two rounds should be with an empty bar....

07.28.2021 – Wednesday

CrossFit Hanover – CrossFitWarm-upDeadlift/Bench Press Warmup (No Measure)2min Cardio, followed by 2x: 8 Deadlifts 5 Inchworms w/ Pushup 8 Bench Press 15 Band Face PullsWeightliftingDeadlift (8,8,8 (Increase all sets from 7/19))Today you’re going to be...