Workout Of The Day

01.18.2022 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Ski 250m

Row 250m

Then complete 3x

10 Arm Circles Ea Direction

10 Ring Rows

10 DB Bent Over Rows

10 I/Y/T’s

Weightlifting

Shoulder Press (9-6+-3+)

Log your work set of 6+. Superset work sets with ME Strict Pullups

Accessory Work

Metcon (No Measure)

3 Rounds of:

15 KB Upright Rows

15 KB Pullovers

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

10 Hang Power Cleans 115/75

13 Push Presses 115/75

16 Box Jump Overs 24/20″

01.17.2022 – Monday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 3x

5 Back Squats

10 SA Glute Bridge Ea

30sec Squat Stretch

30sec Pigeon Stretch Ea

Add weight to each round.

Weightlifting

Back Squat (9-6+-3+ (Log your 6+))

Front Rack Step Ups (4x5ea Leg)

Daily WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

01.15.2022 – Saturday

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

Metcon (No Measure)

E4MOM x 8

A: 3RFT of:

8 Bench Press 155/105

8 Manmakers Ea. Arm 50/35’s

B: 20 Medball Cleans OTS

Choose a weight that challenges you to complete your required work in 2:30-3:30min – if it’s too easy, increase the load.

Daily WOD

Metcon (Calories)

With a partner, I-Go-You-Go for 8min

MAX EFFORT Ski Erg 30sec

Score total calories on the ski erg. Do as hard as possible.

01.14.2022 – Friday

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 x 2 + 3 OHS (E3MOM x 5)

Power Snatch

Power Snatch

OHS

OHS

OHS

Snatch Pull (5×2 ss w/ 15 Medball Lying Leg Raises)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min Ascending Ladder:

500m Row Buy-In, then:

3 HSPU

3 Power Snatches 135/95#

6 HSPU

3 Power Snatches 135/95#

9 HSPU

3 Power Snatches 135/95#

12 HSPU

3 Power Snatches 135/95#

etc.

01.13.2022 – Thursday

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

Power Clean (4×3 @ Same Weight)

Front Squat (3-3-3)

Daily WOD

Metcon (AMRAP – Reps)

E2MOM x 5

50 DU + ME Burpees to :75 in each round. Score total reps burpees

01.12.2022 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

10 Deadlifts

10 Good Mornings

10 Back Extensions

Weightlifting

Deadlift (9-6-3+ superset w/ 10 Supine Ring Pullups)

Daily WOD

Metcon (Time)

With a Partner, Complete for Time:

40 20″ DB Step Ups 45/30’s

30 TTB

40 20″ DB Step Ups 45/30’s

30 GHD Situps

40 20″ DB Step Ups 45/30’s

30 TTB

While one person works on the above list, person two completes a 100′ farmers carry using 120# total for men and 90# total for women – you can use dumbbells or KBs, whatever is available.

Timecap 15min

01.11.2022 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 3min Cardio then

10 Arm Circles ea. dir

5 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

3 Inchworms w/ Pushup

10 Band Pull Aparts

10 Arm Circles ea. dir

1 Inchworm w/ Pushup

10 Band Pull Aparts

Weightlifting

Shoulder Press (9-6-3+)

Superset work sets with 15 KB Pullovers. Log your set of 3+.

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 7min of the following:

A: 15/12 Cal Ski + 30 Russian Swings 60/45#

B: 15/12 Cal Bike + 30 KB SDHP 60/45#

C: 15/12 Cal Row + 30 KB Goblet Squats 60/45#
Rest 2min between rounds.