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

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
If you’re not doing RX HSPU, do a heavy** strict press using dumbbells!

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

3 Position Power Snatch (Practice for 8min, then 1-1-1-1-1)

Power Snatch + Hang Power Snatch + High Hang Power Snatch

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

20 Russian KB Swings 70/53#

100′ OH Lunges 45/25#

Timecap 15min

CrossFit Hanover – CrossFit

Warm-up

Overhead 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 ea. Leg

Weightlifting

Overhead Squat (8-8-6-6-4 ss w/ 15 KB Pullovers)

Daily WOD

Metcon (No Measure)

E2MOM x 8

10 OHS 95/65#

10 Pullups

10 Abmat Situps

Rest in time remaining. Don’t work past 1:40.

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

Bulgarian Split Squat (5-5-5-5-5 ss with 10 SA DB Row ea)

Daily WOD

Metcon (7 Rounds for time)

Complete as many rounds as youre able to in the rest of class of:

30/20 Cal Echo Bike

20 Wallballs 20/14#

Rest 2min

Score each round time separately and log them into Wodify.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min followed by 2x

10 OHS w/ PVC

5 Inchworms NO Push-up

10 Ring Rows

10 I/Y/Ts

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 25min of the following:

10 C2B Pullups

15 TTB

20 SA DB OH Walking Lunges 50/35# (total)

25 DU’s

200m Sprint

Exit Pass

Complete 200 reps ABS*

Complete 200 reps of whichever abdominal exercises you’d like.

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

2 Power Clean + 1 Jerk Complex (E3MOM x 5 – 1 Complex + 10 Hanging Leg Raises)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (Time)

Complete for Time:

10-9-8-7-6-5-4-3-2-1 Clean & Jerks 185/115#

1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees

Timecap 15min

Try to go a bit heavier than what you’d normally choose, but don’t go with a weight that causes mechanical breakdown.

CrossFit Hanover – CrossFit

Warm-up

Front Squat Warmup (No Measure)

Row for 2min, then complete 2 rounds of:

5 Pause Front Squats

10 DB Bent Over Row

30sec T-Spine Mobility

30sec Ankle/Hip Mobility

Weightlifting

Front Squat (8,8,6,6,4 ss w/ 15 Band Press Down)

Daily WOD

Metcon (Time)

5 Rounds for Time:

20 Wallballs 20/14#

20 Lateral Box Jump Overs 24/20″

Timecap 18min