Workout Of The Day
04.16.2021 – Friday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump Rope 3min, then 3:
8 Seated DB Z Press
12 Ring Rows
16 Prone T’s
Weightlifting
Shoulder Press (75/85/95/75% for 5/3/1+/ME)
Daily WOD
Metcon (5 Rounds for reps)
EMOM x 20
A: Max Rep Cal Ski
B: Max Effort Strict Pullups
C: Max Rep OH Lunge Steps 45/25#
D: Rest
Score total reps per ROUND (5)
04.15.2021 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min cardio followed by 3x
10 Pause Goblet Squats
10 Single Leg Glute Bridge ea
10 Lateral Hip Abduction ea
Weightlifting
Back Squat (75/85/95/75% for 5/3/1+/ME)
Daily WOD
Metcon (Time)
Complete 5 Rounds for Time of the following:
35 Russian KB Swings 53/35#
25 Abmat Situps
15 TTB
Timecap 15min
04.14.2021 – Wednesday
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
Metcon (No Measure)
EMOM x 8
A: 10 Left Leg Pistols
B: 10 Right Leg Pistols
C: ME Hanging Straight Leg Raises
D: ME Supemans
*Spend a few minutes working on an appropriate progression for your pistols. Challenge yourself and work on the skill of the single leg squat.
Daily WOD
Metcon (Time)
With a partner, complete for time:
1000m Row ALL OUT (Switch every 250m) – Buy In
Then 10 Rounds TOTAL of “I go, you go” with:
15 Wallballs 30/20#
50′ Sled Drag 180/135#
One person goes while the other person rests, ready to begin as soon as their partner completes their sled drag.
04.13.2021 – Tuesday
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 EMOM (E2MOM x 7)
E2MOM x 7
5 Power Cleans + 5 Hang Power Cleans
* Add weight to each complex if you can.
Daily WOD
Metcon (AMRAP – Rounds)
“Death by”
3 HSPU
6 Box Jumps 24/20″
9 DU (27su)
*Find a weight/progression that challenges you but also allows you to complete a minimum of 10 rounds. Cap is 18 rounds. If you can easily do 10 rounds, scale up! When you fail, complete AMRAP to the 18min mark of the triplet to get reps in. Log total rounds completed before failure.
04.12.2021 – Monday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3min Cardio Followed by 2x:
10 Frankenstein Squats
5 Goblet Lunge Each
10 OH Squats
30sec Squat Stretch Each
Weightlifting
Overhead Squat (70/80/90% for 3/3/3+)
Front Squat (70/80/90% for 3/3/3+)
Daily WOD
Metcon (Time)
Complete 15-12-9 for time:
Squat Snatches 95/65#
Burpee Pullups
Then, without rest, complete 15-12-9 of the following:
Squat Cleans 95/65#
Burpee Pullups
Rx+ = 115/75#
Timecap 15min
*Scale weight appropriately to complete the WOD within the timecap.
04.09.2021 – Friday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Row 3 min then complete 3x
6 Tempo Deadlifts
9 Good Mornings
12 Ring Rows
Weightlifting
Deadlift (70/80/90/70% for 3/3/3+/ME)
Daily WOD
Metcon (AMRAP – Rounds and Reps)
15min Ascending Ladder of:
3 Power Snatches 115/75#
1 Round Cindy
6 Power Snatches
1 Round Cindy
9 Power Snatches
Etc
04.08.2021 – Thursday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Complete 3min cardio followed by 2x
15 Jumping Jacks
10 Lunge Steps Ea
30sec squat stretch
Accessory Work
Metcon (No Measure)
Complete 5 rounds, each for time of:
100’ Sled Drag (heel to toe walk)
100’ Heavy Farmers Carry
100’ Heavy Overhead Carry
Rest 2min
Increase the load as you’re able but don’t go so heavy that you have to stop more than once in any given movement.
Daily WOD
Metcon (AMRAP – Reps)
E3MOM x 5 (15min)
10 DB Squat Cleans Thrusters 40/30’s
10 TTB
ME Box Jumps 24/20″ to 2min
Rest from min 2-3 in each round. Score total box jumps completed.