Workout Of The Day
01.18.2022 – Tuesday
CrossFit Hanover – CrossFit
Warm-up
Warm-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’s
Weightlifting
Shoulder Press (9-6+-3+)
Log your work set of 6+. Superset work sets with ME Strict Pullups
Accessory Work
Metcon (No Measure)
3 Rounds of:
15 KB Upright Rows
15 KB Pullovers
Daily WOD
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 15min of the following:
10 Hang Power Cleans 115/75
13 Push Presses 115/75
16 Box Jump Overs 24/20″
01.17.2022 – Monday
CrossFit Hanover – CrossFit
Warm-up
Warm-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.
Weightlifting
Back Squat (9-6+-3+ (Log your 6+))
Front Rack Step Ups (4x5ea Leg)
Daily WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
01.15.2022 – Saturday
CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Weightlifting
Metcon (No Measure)
E4MOM x 8
A: 3RFT of:
8 Bench Press 155/105
8 Manmakers Ea. Arm 50/35’s
B: 20 Medball Cleans OTS
Choose a weight that challenges you to complete your required work in 2:30-3:30min – if it’s too easy, increase the load.
Daily WOD
Metcon (Calories)
With a partner, I-Go-You-Go for 8min
MAX EFFORT Ski Erg 30sec
Score total calories on the ski erg. Do as hard as possible.
01.14.2022 – Friday
CrossFit Hanover – CrossFit
Warm-up
Burgener 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 Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Weightlifting
Power Snatch x 2 + 3 OHS (E3MOM x 5)
Power Snatch
Power Snatch
OHS
OHS
OHS
Snatch Pull (5×2 ss w/ 15 Medball Lying Leg Raises)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
12min Ascending Ladder:
500m Row Buy-In, then:
3 HSPU
3 Power Snatches 135/95#
6 HSPU
3 Power Snatches 135/95#
9 HSPU
3 Power Snatches 135/95#
12 HSPU
3 Power Snatches 135/95#
etc.
01.13.2022 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Coaches Choice! (No Measure)
Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.
Weightlifting
Power Clean (4×3 @ Same Weight)
Front Squat (3-3-3)
Daily WOD
Metcon (AMRAP – Reps)
E2MOM x 5
50 DU + ME Burpees to :75 in each round. Score total reps burpees
01.12.2022 – Wednesday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 2x
10 Deadlifts
10 Good Mornings
10 Back Extensions
Weightlifting
Deadlift (9-6-3+ superset w/ 10 Supine Ring Pullups)
Daily WOD
Metcon (Time)
With a Partner, Complete for Time:
40 20″ DB Step Ups 45/30’s
30 TTB
40 20″ DB Step Ups 45/30’s
30 GHD Situps
40 20″ DB Step Ups 45/30’s
30 TTB
While one person works on the above list, person two completes a 100′ farmers carry using 120# total for men and 90# total for women – you can use dumbbells or KBs, whatever is available.
Timecap 15min
01.11.2022 – Tuesday
CrossFit Hanover – CrossFit
Warm-up
Shoulder Press Warmup (No Measure)
Complete 3min Cardio then
10 Arm Circles ea. dir
5 Inchworms w/ Pushup
10 Band Pull Aparts
10 Arm Circles ea. dir
3 Inchworms w/ Pushup
10 Band Pull Aparts
10 Arm Circles ea. dir
1 Inchworm w/ Pushup
10 Band Pull Aparts
Weightlifting
Shoulder Press (9-6-3+)
Superset work sets with 15 KB Pullovers. Log your set of 3+.
Daily WOD
Metcon (3 Rounds for reps)
AMRAP 7min of the following:
A: 15/12 Cal Ski + 30 Russian Swings 60/45#
B: 15/12 Cal Bike + 30 KB SDHP 60/45#
C: 15/12 Cal Row + 30 KB Goblet Squats 60/45#
Rest 2min between rounds.