Workout Of The Day

CrossFit Hanover – CrossFit

Daily WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

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

Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Tempo Front Squats

B: 10 Barbell or DB BO Row + 15 KB Pullovers

Daily WOD

Active Recovery! Your first Open WOD is tomorrow!

Metcon (5 Rounds for time)

Complete 3-5 Rounds, Each for time, of the following:

30/20 Cal Bike

20 Medball Situps 30/20#

Rest as needed between efforts.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner, Complete 2 rounds of the following:

10 Cal Row/15 KB RDL’s

1 Min Plank w/ Partner

1 Min Hollow Hold w/ Partner

10 Cal Bike/10 PVC Good Mornings

Daily WOD

Metcon (Time)

With a partner, complete for time:

40 Deadlifts 225/155#

30 TTB

30 HSPU

250′ Sled Drag 225/155#

60 Deadlifts

30 TTB

30 HSPU

250′ Sled Drag 225/155#

80 Deadlifts

30 TTB

30 HSPU

250′ Sled Drag 225/155#

*Weight listed above is the RX load.Rx Sled Load is 225/155#

Scaled Load – 155/105# Deadlifts, 135/90# on Sled

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With a partner, complete the workout listed above. One person works while one person rests.

CrossFit Hanover – CrossFit

Warm-up

EMOM Squat/Press Warmup (No Measure)

EMOM Squat/Press Warmup

Cardio for 2min, then:

Even Min – 3 Squat Therapy Squats + 5 Air Squats (take your time on the ST squats! Focus on staying upright, keeping your hips open, and staying tight through your trunk.

Odd Min – 5 Barbell Presses+ + 3 Push Presses + Plank in remaining time

Weightlifting

Paused Back Squats (3-3-2-2-HS)

Pause for a 2 second count at the bottom of each rep. Have someone count so you can ensure you’re pausing the full time.

FOCUS ON YOUR MECHANICS!!!! If you go too heavy, you’ll see technique break down. Stay light and focus on technique.
Superset work sets with

Max Effort Seated DB Z Press (use a weight that keeps you between 6-8 reps)

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 4min

5 Burpee Box Jump Overs

15 Russian KB Swings 60/45

25 DU

Rest 1min; Complete 3 Rounds

Scaled 45/30, 20″, 50 SU

Rx 60/45, 24/20″, DU

Rx+ 70/53, 30/24″, DU

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 2min, then complete the following:

Burgener Warmup

From here, warm up your hang power snatches.

Weightlifting

Hang Power Snatch (3-3-2-2-1-1 w/ Pause in Catch)

Pause in the catch position of each snatch for 5 seconds.

Daily WOD

Metcon (Time)

Complete for Time:

25 DB Power Snatch L

25 DB Power Snatch R

25 Pullups

20ea, 15ea, 10ea, 5ea

Timecap – 15min

Scaled 30/20#

Rx 45/30#

Rx+ 60/45# AND 1 Set Unbroken BMU at the start of each set of Pullups

CrossFit Hanover – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Jump Rope 3min, then complete 3 Rounds of the following:

50′ Bear Crawl

50′ DB Overhead Carry

50′ Lunges

Weightlifting

Strongman Medley (Distance)

Complete Max Effort in 60 sec of each movement:

Farmers Carry

Sled Drag

Stone/Medball Carry
The clock does not stop during the 3 minutes. Transition from one movement to the next as fast as you can.

Womens

Farmers – 90# on handles

Sled Drag – 135# on sled

Stone/Medball 100#

Daily WOD

Metcon (Time)

15 DB Power Clean L

15 DB Power Clean R

15 HSPU

50’ DB Bear Crawl

12 DB Power Clean L

12 DB Power Clean R

12 HSPU

50’ DB Bear Crawl

9 DB Power Clean L

9 DB Power Clean R

9 HSPU

50’ DB Bear Crawl

Scaled

30/20#, DB Deficit Pushups

Rx

45/30#, HSPU

Rx+

45/30#, HSPU, HS Walk