12.02.2020 – 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.Daily WODHolleyman (Time)30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power...

12.01.2020 – 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...

11.30.2020 – 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...

11.27.2020 – 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.WeightliftingBulgarian Split Squat (5-5-5-5-5 ss with 10 SA DB Row ea)Daily WODMetcon (7 Rounds for...

11.25.2020 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)Jump Rope 3min followed by 2x 10 OHS w/ PVC 5 Inchworms NO Push-up 10 Ring Rows 10 I/Y/TsDaily WODMetcon (AMRAP – Rounds and Reps)Complete AMRAP 25min of the following: 10 C2B Pullups 15 TTB 20 SA DB OH...

11.23.2020 – Monday

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....