Workout Of The Day

04.16.2021 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min, then 3:

8 Seated DB Z Press

12 Ring Rows

16 Prone T’s

Weightlifting

Shoulder Press (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (5 Rounds for reps)

EMOM x 20

A: Max Rep Cal Ski

B: Max Effort Strict Pullups

C: Max Rep OH Lunge Steps 45/25#

D: Rest

Score total reps per ROUND (5)

04.15.2021 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 Pause Goblet Squats

10 Single Leg Glute Bridge ea

10 Lateral Hip Abduction ea

Weightlifting

Back Squat (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

35 Russian KB Swings 53/35#

25 Abmat Situps

15 TTB

Timecap 15min

04.14.2021 – Wednesday

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.

Skill WOD

Metcon (No Measure)

EMOM x 8

A: 10 Left Leg Pistols

B: 10 Right Leg Pistols

C: ME Hanging Straight Leg Raises

D: ME Supemans

*Spend a few minutes working on an appropriate progression for your pistols. Challenge yourself and work on the skill of the single leg squat.

Daily WOD

Metcon (Time)

With a partner, complete for time:

1000m Row ALL OUT (Switch every 250m) – Buy In

Then 10 Rounds TOTAL of “I go, you go” with:

15 Wallballs 30/20#

50′ Sled Drag 180/135#

One person goes while the other person rests, ready to begin as soon as their partner completes their sled drag.

04.13.2021 – Tuesday

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

Power Clean EMOM (E2MOM x 7)

E2MOM x 7

5 Power Cleans + 5 Hang Power Cleans

* Add weight to each complex if you can.

Daily WOD

Metcon (AMRAP – Rounds)

“Death by”

3 HSPU

6 Box Jumps 24/20″

9 DU (27su)

*Find a weight/progression that challenges you but also allows you to complete a minimum of 10 rounds. Cap is 18 rounds. If you can easily do 10 rounds, scale up! When you fail, complete AMRAP to the 18min mark of the triplet to get reps in. Log total rounds completed before failure.

04.12.2021 – Monday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio Followed by 2x:

10 Frankenstein Squats

5 Goblet Lunge Each

10 OH Squats

30sec Squat Stretch Each

Weightlifting

Overhead Squat (70/80/90% for 3/3/3+)

Front Squat (70/80/90% for 3/3/3+)

Daily WOD

Metcon (Time)

Complete 15-12-9 for time:

Squat Snatches 95/65#

Burpee Pullups

Then, without rest, complete 15-12-9 of the following:

Squat Cleans 95/65#

Burpee Pullups

Rx+ = 115/75#

Timecap 15min

*Scale weight appropriately to complete the WOD within the timecap.

04.09.2021 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 min then complete 3x

6 Tempo Deadlifts

9 Good Mornings

12 Ring Rows

Weightlifting

Deadlift (70/80/90/70% for 3/3/3+/ME)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

15min Ascending Ladder of:

3 Power Snatches 115/75#

1 Round Cindy

6 Power Snatches

1 Round Cindy

9 Power Snatches

Etc

04.08.2021 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3min cardio followed by 2x

15 Jumping Jacks

10 Lunge Steps Ea

30sec squat stretch

Accessory Work

Metcon (No Measure)

Complete 5 rounds, each for time of:

100’ Sled Drag (heel to toe walk)

100’ Heavy Farmers Carry

100’ Heavy Overhead Carry

Rest 2min

Increase the load as you’re able but don’t go so heavy that you have to stop more than once in any given movement.

Daily WOD

Metcon (AMRAP – Reps)

E3MOM x 5 (15min)

10 DB Squat Cleans Thrusters 40/30’s

10 TTB

ME Box Jumps 24/20″ to 2min

Rest from min 2-3 in each round. Score total box jumps completed.