Workout Of The Day

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump rope 3min, then complete 3x the following:

6 Deadlifts

4 Hang Clean Pulls

2 Power Cleans

Weightlifting

Power Clean EMOM (Complete E2MOM x 7)

E2MOM x 7

5 Power Cleans + 5 Hang Power Cleans

* Add weight to each complex if you can.
Try to do these touch and go if your technique allows.

Daily WOD

Metcon (Time)

Complete for Time:

60 Wallballs 20/14#

100’ Bear Crawl w/ DB 45/30#

40 Wallballs 20/14#

200’ Bear Crawl w DB 45/30#

20 Wallballs 20/14#

300’ Bear Crawl w DB 45/30#

Timecap 16min

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

Glute Bridge (10-10-10-10-10 w/ 20sec Hold on Rep 10)

Increase load each set. Go heavy. Extend your hip all the way.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, follow the leader AMRAP 30min:

15 Cal Cardio*

50′ Overhead Lunges 45/25#

15 Ball Slams 30/20#

*Choose whatever cardio you want. In certain cases it may be more about what’s available.

*One works + one rests

RX+ = One works + 1 Wall Sits

1 Round = Both partners complete the above listed work.

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

Paused Front Squat (3-3-2-2-1-1)

Heavy but don’t allow for mechanical breakdown.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 Front Squats 95/65#

12 Bar Facing Burpees

9 Toes to Bar

No Rx+ – If the weight is easy, move faster.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m, then complete 2x

100′ Bear Crawl

50′ Lunge

50′ Backward Bear Crawl

Then do:

8 PVC Good Mornings

8 Empty Bar Good Mornings

8 Weighted Good Mornings

Weightlifting

Deficit Deadlift (3-3-3-3)

Do your deficit deadlifts from either a 25# bumper plate or a 45# bumper plate. Focus on maintaining a stable midline.

*Note – it is unlikely that you’ll be able to use the same weight you could use for a normal set of 3 heavy reps. Focus on doing these properly.

Secondary Movement Testing

Pull-ups (Max Rep Strict Pullups)

Daily WOD

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Timecap 15min

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

Paul Pena (7 Rounds for time)

7 Rounds each for time:

100m Sprint

19 Kettlebell Swings, 2 pood

10 Burpee Box Jumps, 24″

Rest 3-Minutes
In Honor of Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010.
To learn more about Paul Pena click here

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Part 1

25 Jumping Jacks

25 Flutter Kicks

30sec Squat Stretch

30sec Partner V-Sit Stretch

Part 2

2 Rounds

25′ Lateral Band Walk Ea

30 Sec Glute Bridge Hold w/ Band

Weightlifting

Back Squat (Establish 10RM Back Squat in <15min)

Performance Test

500m Row (Time)

Max Effort 500m Row

Daily WOD

Metcon (Time)

“Hanging Grace”

30 Hang Power Clean & Jerks for Time 135/95#

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 (3-3-2-2-1-1)

Daily WOD

Metcon (No Measure)

AMRAP 5min x 3 (1min rest between) of:

A: Ascending Ladder of 5 HPSn 95/65# + 1(+1) HSPU

B: 50/30 Cal Bike + ME TTB to 4min

C: 30 Ball Slams, 15 Lying KB Pullovers