Workout Of The Day

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)

Complete 5 Rounds NOT for Time of:

100’ Farmers Carry

100’ Medball Gut Carry

1min High Plank

1min Superman

Daily Conditioning

Metcon (Time)

Complete 21-15-9 of the following:

DB Squat Cleans 35/35’s

Box Jump Overs 24/20″

Deficit Pushups

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, followed by 2x

10 Front Squats

10 OHS

10 I/Y/T’s

Weightlifting

Front Squat (40/50/60% for 5/5/5)

Overhead Squat (40/50/60% for 5/5/5)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

200m SPRINT

20 Russian KB Swings 60/45#

Rest 1min

CrossFit Hanover – CrossFit

Warm-up

Deadlift Warmup (No Measure)

2-3min cardio, followed by:

15 Slow/Controlled PVC Deadlifts

30sec T-Spine Mobility on D-Ball

15 Slow/Controlled Good Mornings w/ PVC

30sec Superman Hold

Weightlifting

Deadlift (40/50/60% for 5/5/5)

Daily WOD

Metcon (Time)

With a partner, complete for time:

300 Wallballs

One person starts with wallballs while person 2 completes:

9 Deadlifts 155/105

6 Hang Power Cleans 155/105

3 Push Jerks 155/105#

Timecap 25min

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

A. ME strict chin up

B. 15 DB bent over row

C. 1min high plank hold

Daily WOD

AMRAP 20

50′ OH Lunges 45/25***

15 TTB

30 DU

Log total rounds and reps

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 (7 x 2 Power Snatch + 2 Hang Power Snatch)

Sets and reps will vary based on the complex. See comments for specific instructions.
Complete 7 Complexes – 3 building up to a weight and 4 at the same weight.

Daily WOD

Metcon (Time)

Complete for Time:

21 Devils Presses 50/35’s

21 C2B Pullups

15 Devils Presses 50/35’s

15 C2B Pullups

9 Devils Presses 50/35’s

9 C2B Pullups

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 (4 Rounds for time)

E8MOMx4

60/40 Cal Ski

30 Burpee Pullups

Rest in time remaining in each round. Don’t work past 7min in any round.

Exit Pass

3×25 GHD Situps + 25 Lying Leg Raises

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m then complete 2x

10 DB Presses

10 DB Bent Over Row

15 I/Y/T’s

Weightlifting

Shoulder Press (40/50/60% for 5/5/5)

Rear Delt DB Fly (3x 10 superset with 15 DB Shrugs)

https://www.youtube.com/watch?v=ttvfGg9d76c

With our variation, hold the dumbbells at the apex (top) of the movement for 2 seconds. Squeeze your shoulder blades together.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a 15min Running Clock, complete:

300’ Sled Pull Buy-in 180/135#

Then AMRAP in the remaining time of:

10 DB Hang Power Cleans 45/30’s

10 DB Step Ups EA 24/20″ 45/30’s

10 TTB