Workout Of The Day

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 (E2MOM x 8 – A + B)

A: 10 TNG Power Snatches**

B: ME Pushups 1min with proper technique

**Increase weight but focus on being efficient and consistent

Daily WOD

Metcon (Time)

Complete for Time:

30 Alternating Arm DB Power Snatch 50/35# (15ea)

100’ Single Arm DB OH Lunge

50 Single Arm DB Thrusters 50/35 (25ea)

100’ Single Arm DB OH Lunge

30 Alternating Arm DB Power Snatch 50/35#(15ea)

Timecap 18min

*Switch arms as often as you like

CrossFit Hanover – CrossFit

Warm-up

Overhead Squat Focus (No Measure)

Complete 3-4m of anything that gets you to break a sweat, then do 3 rounds of:

6 PVC Overhead Squats w/ 2sec HOLD

6 Band Pull Aparts w/ 2sec HOLD

PVC External Rotation Stretch

15sec Ankle Stretch ea. Leg

Weightlifting

Overhead Squat (5×5 @ 70%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following

10 OHS 135/95#

10 Strict Pullups*

20 DU

*Use a strict movement as a scale

CrossFit Hanover – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Bear Complex (3,3,3,3,3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (5 Rounds for time)

Complete 5 Rounds, Each for Time of:

20/15 cal echo bike

15 DB Manmakers Ea 45/30’s

Rest 90sec minimum between rounds. Timecap is end of class.

CrossFit Hanover – CrossFit

Warm-up

Bench Press Warmup (No Measure)

Cardio 2-3min (Rowing Preferred) followed by 3x

8 Pause Bench Press

12 DB Bent Over Rows

16 Band Face Pulls

Weightlifting

Bench Press (3-3-3-ME)

You ME set will be using the weight you used on your first work set. Get a spotter and go for broke!

Daily WOD

Metcon (No Measure)

With a partner, complete 2 rounds of the following:

A: 3 min AMRAP of the following:

10 Reps bench press 135/95

15 Wallballs 20/14#

B: 3 min AMRAP of the following:

10 Pullups

15 Ball Slams 30/20#

At the call of 3-2-1, go, one person will do a 3min AMRAP of A while the other person is there to spot and cheer them on. Person 2 is resting. At 3min, they trade places and person 2 picks up where partner 1 leaves off. Same thing, one works while the other rests. At the end of 6min, partner 1 will do B for 3min AMRAP while partner 2 rests. Then they flip flop. Once they’ve both done A and B, you repeat it. Start to finish it’s 24min.

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

Deadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)

1 Rep Every 30sec x 10 Reps

This is going to be a heavy strength day! The weight you choose for your 10×1 must be chosen wisely – there should be minimal breakdown in technique at the end which means the first Reps should all feel smooth and close to perfect.

Daily WOD

Metcon (No Measure)

Tabata These:

Hang Power Clean 115/75#

Echo Bike

Front Squat 115/75#

Ski Erg

Rest 1min between tabata rounds. Not done as a circuit.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min, followed by 3 rounds of:

15 Band Rear Delt Flys

12 Ring Rows

9 Push Presses

Weightlifting

Press-Push Press-Push Jerk Complex (E3MOM x 5 (15min))

In this complex, you’ll do as many strict presses as you can do, followed immediately by doing as many push presses as you can, and finally completing as many push jerks as you can.

Rule #1 – Stay in control

Rule #2 – Be AGGRESSIVE!

Rule #3 – Rest enough
If done right, you’ll get somewhere above 10 reps, where you get somewhere around 2-3 presses before moving into push presses. Try to. Increase load accordingly to challenge yourself.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

30 Russian KB Swings 70/53

50’ OH Lunges 45/25#

15 HSPU

50’ OH Lunges 45/25#

*Choose a scale that includes a gymnastics pressing movement, not a weightlifting one.

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 (3-3-3-3-ME*)

Your ME set must be with the same weight you used for your first work set. Get a spotter and go for broke.

Daily WOD

Metcon (Time)

Complete for time:

500m Row Buy In, followed by:

15-12-9-6-3 of the following:

DB Thrusters 50/35’s

DB Burpee Deadlifts 50/35’s

Timecap 12min