01.28.2020 – Tuesday

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...

01.27.2020 – Monday

CrossFit Hanover – CrossFitWarm-upOverhead Squat Focus (No Measure)Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of: 6 PVC Overhead Squats w/ 2sec HOLD 6 Band Pull Aparts w/ 2sec HOLD PVC External Rotation Stretch 15sec Ankle Stretch...

01.24.2020 – Friday

CrossFit Hanover – CrossFitWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsWeightliftingBear Complex (3,3,3,3,3)Power Clean Front Squat Push Press Back...

01.23.2020 – Thursday

CrossFit Hanover – CrossFitWarm-upBench Press Warmup (No Measure)Cardio 2-3min (Rowing Preferred) followed by 3x 8 Pause Bench Press 12 DB Bent Over Rows 16 Band Face PullsWeightliftingBench Press (3-3-3-ME)You ME set will be using the weight you used on your...

01.22.2020 – Wednesday

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.WeightliftingDeadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)1 Rep Every 30sec x 10 Reps This is...

01.21.2020 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min, followed by 3 rounds of: 15 Band Rear Delt Flys 12 Ring Rows 9 Push PressesWeightliftingPress-Push Press-Push Jerk Complex (E3MOM x 5 (15min))In this complex, you’ll do as many strict...