Workout Of The Day

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

Push Press (5-5-5-5-5 superset with 15 GHD Situps)

Daily WOD

Metcon (Time)

Complete for Time:

50/35 Cal Ski Erg Buy-In

Then 7 Rounds of

8 ALT DB Hang Power Snatches 50/35#

8 Pullups

Timecap 15min

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

2min cardio followed by 3x

8 Glute Bridge*

20’ Lateral Band Walk ea dir

*Glute bridges- use a bar and work up to a challenging weight. Squeeze for a second at the top!

Weightlifting

Back Squat (In >= 5 sets, establish 10RM back squat.)

Daily WOD

Metcon (Time)

Complete the following:

9 Curtis P Complex 115/75#

15 TTB

9 Curtis P Complex 115/75#

15 HSPU

6 Curtis P Complex 115/75#

15 TTB

6 Curtis P Complex 115/75#

15 HSPU

3 Curtis P Complex 115/75#

15 TTB

3 Curtis P Complex 115/75#

15 HSPU

TIMECAP – 15min

1 Curtis P Complex =

1 Hang Power Clean

Left Leg Lunge

Right Let Lunge

Push Press

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.

Durability

Metcon (No Measure)

E2MOM x 10

A: 150’ Sled Drag HEAVY

B: :90 Plank Hold

*Use a weight on the sled that allows you to finish the drag between :75 and :90. It should be very heavy and challenging.

Daily WOD

Metcon (Time)

With a partner, complete the following however you like:

250’ Handstand Walk or 500’ Bear Crawl

200 Russian KB Swings 60/45#

400 Double Unders

Break this up however you like- one person works while the other person rests. Timecap is 15min.

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 Complex (2 PS, 2 HPS E3MOM x 5)

Sets and reps will vary based on the complex. See comments for specific instructions.
Increase load from set to set. Focus on intensity if your technique is solid, focus on technique if you need to work on technique!

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

5 Power Snatches 155/105#

7 Burpees

9 Box Jumps 24/20″

Timecap – 20min

*The power snatches should be fairly heavy as long as your technique is solid. If it’s not, lighten the load to ensure you don’t fall apart. Try to keep a steady pace through this WOD.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of the following:

150m Row

10 Air Squats (Depth & Posture)

5 Pullups/5 Pushups

Complete this in 5min or less, then set up your equipment for 20.5!

Daily WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

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 (5-4-3-2-1)

These should all be as heavy as possible. Rest as needed between sets.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 OHS 75/45#

25′ SA DB OH Lunge 50/35#

25′ SA DB OH Lunge 50/35#

30 DU

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.

Accessory Work

Metcon (No Measure)

Complete 3 Rounds of the following complex:

200’ Farmers Carry AHAP

200’ Medball Gut Carry AHAP

200’ KB Front Rack Carry

Rest 3min between efforts. Go as heavy as possible but also choose a weight that’ll let you avoid stopping in the middle of a 200’ length.

For the KB front rack carry, focus on POSTURE and core engagement.

Time limit – 15min.

Daily WOD

Metcon (Time)

With a partner, complete 10 rounds EACH (5 rounds each person) of the following, follow the leader style:

9 Hang Power Snatches 95/65#

9 Pullups

________

6 Hang Power Snatches 115/75#

6 Chest to Bar Pullups

________

3 Hang Power Snatches 135/95#

3 Bar Muscle Ups

Partner one completes one round of the 9’s, then partner complete’s one round. They go back and forth until 10 rounds are reached. Then they do the 6’s the same way. Then the 3’s.

Timecap 18min. Challenge yourself!