Workout Of The Day

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders followed by 2x

1min squat hold (relax at bottom)

1min high plank hold

1min dead bug hold

Durability

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of the following:

1 Flight Stairs

5 inchworms w/ Pushup

1 Flight Stairs

10 Single Leg Glute Bridge ea

Daily WOD

Metcon (Time)

Complete 25-20-15-10-5 of the following:

DB Hang Power Cleans 50/35’s

Box Jumps 24/20″

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

8 OHS

16 T’s

30 sec Lunge Stretch Ea.

Weightlifting

Overhead Squat (5×5 superset with 15 Weighted Situps)

Daily WOD

Metcon (Time)

With a partner complete 16 Rounds for Time of the following:

9 Burpees

12 Lying Leg Raises

Rx= One person holds a Superman while the other person works. One person must complete one round before switching.

Scaled= No Superman hold.

For lying leg raises, hands must be off to the side. Both legs must touch the ground and get to 90 degrees at the hip – that’s full range of motion.

CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s

Weightlifting

Bench Press (8-8-6-6-4)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min of:

30 DU

20 Alt DB Power Snatch (10ea)

10 Alt DB Front Rack Lunges (5ea)

Rx 50/35

Scaled 30/20

CrossFit Hanover – CrossFit

Daily WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio followed by 3x

15 Air Squats

30sec Lunge Stretch Each Leg

15 Arm Circles Ea

30sec Anterior Capsule Stretch Each Arm

Accessory Work

Metcon (Time)

Complete 5 Rounds for Time:

25 Supermans

20 Crazy Ivans

15 Lying Leg Raises

10 V-Ups

15min Cap

Daily WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of:

30 Jumping Jacks

30 Mountain Climbers ea

30 Flutter Kicks ea

30sec Sampson Stretch Ea

Weightlifting

Weighted Step-ups (5,5,5,5,5 ea leg superset with 15 GHD Abmat Situps)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4m x 3 Rounds of:

10 Jumping Lunges ea

2 Flights Stairs (~30sec cardio)

Rest 2 min between AMRAPs. Score total rounds + reps.

CrossFit Hanover – CrossFit

Warm-up

Fall 2016 C&J Warmup 2 (No Measure)

Complete 200 single under, followed by:

5 Clean Deadlifts

5 Hang Power Clean

5 Push Jerks

5 Clean & Jerks

Add weight, then complete 3 reps of each. Then, add weight and complete 1 rep of each. Your goal is to get up to 50% of your 1RM Clean & Jerk over the course of the warmup.

Weightlifting

Clean and Jerk (3-3-3-3-3)

Daily WOD

Metcon (No Measure)

EMOM x 15, complete the following:

A: 8 DB Hang Power Cleans + 8 Push Jerks

B: 16 Burpees

C: 30 DU/90 SU

*Rx = GET IT DONE!

*Scaled = Don’t work past :40