09.19.2019 – 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 PullsSkillReview bench body positioning and work up to your working weight for today’s...

09.18.2019 – Wednesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio Followed by 3x 5 Squat Therapy Squats 5 PVC Squats Against Rig 5 Barbell OHS 1min mobilityWeightliftingOverhead Squat (3-3-3-2-2-2-HS)Daily WODMetcon (3 Rounds for reps)Complete MAX EFFORT in 2min...

09.17.2019 – Tuesday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio, followed by 3 rounds of: 50′ Goblet Lunges 50′ Bear CrawlAccessory WorkFront Rack Lunge (50′ x 5 (Increase load each set))Daily WODMetcon (Time)Complete for Time: 800m Run 15...

09.16.2019 – Monday

CrossFit Hanover – CrossFitWarm-upDeadlift Warmup (No Measure)2-3min cardio, followed by: 15 Slow/Controlled PVC Deadlifts 30sec T-Spine Mobility on D-Ball 15 Slow/Controlled Good Mornings w/ PVC 30sec Superman HoldWeightliftingDeadlift (E3MOM x 6, 5 DL +...

09.13.2019 – Friday

CrossFit Hanover – CrossFitWarm-upWarm-up (No Measure)3min Cardio followed by 2 rounds of: 8 Barbell Press 20 Band Reverse Fly 8 Push Press 20 Band Push DownWeightliftingShoulder Press (5×5 @ 75% 1RM)Daily WODMetcon (Time)Complete for Time: 12 DB Push...

09.12.2019 – Thursday

CrossFit Hanover – CrossFitWarm-upSquat Warmup (No Measure)Complete 1-2min cardio, followed by 3 rounds of: 8 Back Squats (+ wt. ea) 8 Supermans (3sec hold) 30sec Plank (elbows) w/ Band* 2min Ankle/Hip Mobility** *Use a band around your knees and keep your feet...