01.18.2022 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Ski 250m Row 250m Then complete 3x 10 Arm Circles Ea Direction 10 Ring Rows 10 DB Bent Over Rows 10 I/Y/T’sWeightliftingShoulder Press (9-6+-3+)Log your work set of 6+. Superset work sets with ME Strict...

01.17.2022 – Monday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 3x 5 Back Squats 10 SA Glute Bridge Ea 30sec Squat Stretch 30sec Pigeon Stretch Ea Add weight to each round.WeightliftingBack Squat (9-6+-3+ (Log your 6+))Front Rack Step Ups (4x5ea...

01.15.2022 – Saturday

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.WeightliftingMetcon (No Measure)E4MOM x 8 A: 3RFT of: 8 Bench Press 155/105 8 Manmakers Ea. Arm 50/35’s...

01.14.2022 – Friday

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...

01.13.2022 – 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.WeightliftingPower Clean (4×3 @ Same Weight)Front Squat (3-3-3)Daily WODMetcon (AMRAP – Reps)E2MOM...

01.12.2022 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min cardio followed by 2x 10 Deadlifts 10 Good Mornings 10 Back ExtensionsWeightliftingDeadlift (9-6-3+ superset w/ 10 Supine Ring Pullups)Daily WODMetcon (Time)With a Partner, Complete for Time: 40...