Workout Of The Day

12.10.2019 – Tuesday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

2min cardio followed by 3x

10 Goblet Squats

12′ Lateral Band Walk (ea dir)

10 Single Leg Glute Bridge (ea leg w/ hold)


Back Squat (5-4-3-2-HS)

Your HS should not be a 1RM attempt – you may end up hitting a new max if you’re newer, but if you’re a veteran member try to hit 95-97% confidently.

Daily WOD

Fran (Time)

Thrusters, 95# / 65#

12.09.2019 – Monday

CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Snatch Pull + Power Snatch + Hang Snatch Complex (5 Complexes)

Complete the following complex:

Snatch Pull

Power Snatch

Hang Snatch

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of:

30/20 Calories Cardio

25 Russian KB Swings 60/45#

20 Hand Release Pushups

15 TTB

Timecap – 20min
For the cardio, use different machines each time!

12.06.2019 – Friday

CrossFit Hanover – CrossFit


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


Overhead Squat (E2MOM x 5)

Every 2min for 10min, complete 10 Unbroken OHS – Increase the load as needed but don’t exceed a load that allows you to complete your reps.

Daily WOD

Metcon (Time)

With a 18min timecap, complete the following:

200’ Sled Drag 180/135#

20 Alt DB Power Snatch 50/35#

20 Air Squats

*Decrease by 2 reps each time. You’re done when you finish 2 air squats.

12.05.2019 – Thursday

CrossFit Hanover – CrossFit


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


Bench Press (E2MOM x 10 )

A: ME Bench Press @ 70% + 10 Medball Knee Raises

B: 15 KB Pullovers

Log your highest rep set.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

100′ Heavy Medball Gut Carry

100′ Bear Crawl

15 DB Hang Power Cleans 45/30’s

15 DB Manmakers Ea.

12.04.2019 – Wednesday

CrossFit Hanover – CrossFit


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


Paused Front Squat (5×5 @ 60-65%)

Focus on mechanics of the front squat. Be RELENTLESS about doing these reps correctly. 2sec pause.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time:

20 KB Goblet Lunge Steps 60/45#

20 Burpees

20 Abmat Situps

Rx+ 70/53, Burpees, GHD Situps

Timecap 25min

*Stationary Lunge Steps, 10 each leg

12.03.2019 – Tuesday

CrossFit Hanover – CrossFit


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


Deadlift (3-3-2-2-HS-HS)

Don’t let your form break down at all to get these reps in! Increase load each set if you’re able to.

Superset work sets with ME Strict Pullups

Daily WOD

Metcon (Time)

Complete for Time:

50 DU

42 Wallballs

21 Pullups

50 DU

30 Wallballs

15 Pullups

50 DU

18 Wallballs

9 Pullups

Rx+ C2B

Timecap – 12min

12.02.2019 – Monday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

Do 2-3min cardio, followed by 3x

5 Inchworms w/ Pushup

7 Barbell Presses

9 Barbell Push Presses

From there, spend 5min practicing skills in the push jerk – coach lead.


Push Press (3-3-3)

Push Jerk (3-3-3)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

10 Deadlifts 115/75#

10 Cal Cardio (Your choice)

10 Hang Power Clean 115/75#

10 Cal Cardio (Diff Choice)

10 Push Jerks 115/75#

10 Cal Cardio (Diff Choice)

This should be fast and continuous. Make the transition from barbell to cardio your only rest. Your intensity should be very high. You should be using a barbell weight that allows you to cycle reps without breaking during the 10 rep sets. Use all 4 types of equipment during the WOD.