Workout Of The Day

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.

Daily WOD

Metcon (3 Rounds for time)

With a partner, complete E10MOM x 3

A: 10 Rounds of

7 Power Cleans 155/105#

7 Cal Ski Erg

Rest in time remaining.

B: 10 Rounds of:

7 OHS 115/75#

7 Cal Echo Bike

Rest in time remaining.

C: 10 Rounds of:

7 Thruster 95/65#

7 Cal Row

Rest in time remaining. One person works while the other person rests. Alternate ROUNDS, which means one person completes a round while the other person rests.

Start at A, B, or C.. whatever is available. Your score is your teams time for each of the 3 sections. Emphasize intensity to ensure you’ve got ample rest and that you meet the stimulus of the workout.

NEW PEOPLE – Try not to work past 8min in any round. Scale this appropriately so you’re able to complete it in the required time!

CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls

Weightlifting

Bench Press (3,3,3,3,3 ss with ME Strict Chin Ups)

Daily WOD

Metcon (AMRAP – Reps)

Tabata CIRCUIT of the following (for total Reps)

Alternating DB Snatches 50/35#

Russian KB Swings 60/45#

Hand Release Pushups

Abmat Situps

20:10 x 32 (16min)

CrossFit Hanover – CrossFit

Warm-up

Barbell 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. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

Clean + Clean + Front Squat + Jerk (Complete 7 Complexes)

Clean

Clean

Front Squat

Jerk

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time:

20 Wallballs

100’ OH Lunge 45/35#

40 DU

Timecap 18min

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.

Daily WOD

Metcon (No Measure)

AMRAP 15min of the following:

50/35 Cal Buy In – Echo Bike

200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc

DB Thrusters 50/35’s

Pullups

Rest 5min, then AMRAP 15min of the following:

50/35 Cal Buy In – Ski Erg

200’ Partner Carry (switch every 50’) then Complete an Ascending Ladder in time remaining of 1/3/5/7/9/etc

DB Devils Press wo Pushup 50/35’s

Ring Dips

CrossFit Hanover – CrossFit

Warm-up

Deadlift 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 Hold

Weightlifting

Deadlift (4×5@75-80% – rest 90sec between sets)

Daily WOD

Metcon (Time)

21-15-9 of the following:

Deadlift 225/155#

DB Hang Power Clean 50/35’s

Then immediately complete 21-15-9 of the following:

Hang Power Cleans 155/105#

TTB

Timecap 20min

Scale so you can complete the WOD inside the 20min cap

CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

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

Press/Push Press/Push Jerk Complex (E2MOM x 7 (14min))

3 Press

2 Push Press

1 Push Jerk
Immediately complete ME strict Pullups after your work set.

Daily WOD

Metcon (3 Rounds for reps)

Complete 1min of each of the following:

Row for Calories

Hand Release Pushups

Ski Erg

DB Push Press 45/30’s

Rest 2min

Repeat 3x Total, each time for total REPS PER ROUND

CrossFit Hanover – CrossFit

Warm-up

Squat 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 shoulder width or wider to activate your hips (glutes)

**This is going to be individualized. If you struggle with depth, mobilize hips/ankles. If your knees cave in at the bottom of the squat, stretch your groin. You get the idea.

NOTE: Your warmup weights should get you close* to your required starting percentage for the day. If you’ve got a big squat, you need to make significant increases during your warmup.

Weightlifting

Back Squat (3,3,2,2)

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

20 KB Goblet Squat 70/53

20 Russian KB Swings

30 DU

30 Abmat Situps

Timecap 25min