Workout Of The Day

CrossFit Hanover – CrossFit

Warm-up

Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.

Weightlifting

Clean/Power Clean/Jerk Complex (Work to HS, then 90% EMOM x 7)

Clean + Clean + Hang Power Clean + Jerk
Work up to a heavy single in 8 min or less, then complete a 7min EMOM with 90% of your Heavy Single Complex. Log your HS.

Daily WOD

“Shoulders? What shoulders?” (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

10 Hang Power Cleans 135/95#

10 Bar Facing Burpees

10 Shoulder to OH 135/95#

10 Hand Release Pushups

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio Followed by 3x

10 DB Press

10 Ring Rows

10 Prone T’s

10 Band Face Pulls

Weightlifting

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

Daily WOD

Metcon (3 Rounds for reps)

Tabata These:

Sled Drag 135/90# (every 50’ = 1 rep)

Rest 3min

Ski Erg

Rest 3min

Burpee Box Jump Overs 24/20″

CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

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

Daily WOD

Metcon (Time)

Complete 21-15-9 of the following:

Thrusters 115/75#

C2B Pullups

E2MOM – Complete 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.

Daily WOD

Metcon (Time)

With a partner, complete 5 Rounds for time of:

20 2-Dumbbell Hang Power Snatch 45/30’s

20 Deficit Pushups on DB’s

20 GHD Situps

20 Single Arm OH Lunges 45/30#

20 Medball Cleans OTS 100/60#

Switch as often as you want, but switch often.

Timecap – 35min

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 (E2MOM x 8 (16min) – Look in comments.)

A: 5 Touch and Go Power Clean & Jerks (Increase load each set, log heaviest set)

B: ME HSPU in 1min

Daily WOD

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

10 OHS

15 KB Swings

10 Front Squats

15 Prone T’s

Weightlifting

Front Squat (65/75/85% for 3/3/3+)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- Log This

Overhead Squat (65/75/85% for 3/3/3+)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- Log This

Daily WOD

Metcon (No Measure)

E3MOM x 5

30 KB Swings 60/45#

20 Wallballs

10 Burpees

Don’t work past 2:30 in any given round.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x:

15 Deadlifts

15 Good Mornings

5 Inchworms

15 Glute Bridges

15 Supermans

Weightlifting

Deadlift (65/75/85/65% for 3/3/3+/ME)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ – Log This

65% of TM for Max Reps

Daily WOD

Metcon (3 Rounds for reps)

Tabata These:

Round 1 – Ski Erg (for total Cal)

Rest 1min

Round 2 – KB SDHP 70/53# (for total Reps)

Rest 1min

Round 3 – Box Jump + Air Squats* 24/20″ (for total Reps)

For Box Jumps + Air Squats, land on top of the box and complete an air squat before stepping back/hopping down.