Workout Of The Day

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x:

15 Deadlifts

15 Good Mornings

5 Inchworms

15 Glute Bridges

15 Supermans

Weightlifting

Deadlift (65/75/85/65% for 3/3/3+/ME)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ – Log This

65% of TM for Max Reps

Daily WOD

Metcon (3 Rounds for reps)

Tabata These:

Round 1 – Ski Erg (for total Cal)

Rest 1min

Round 2 – KB SDHP 70/53# (for total Reps)

Rest 1min

Round 3 – Box Jump + Air Squats* 24/20″ (for total Reps)

For Box Jumps + Air Squats, land on top of the box and complete an air squat before stepping back/hopping down.

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)

E2MOM x 8 (16min)

A: ME HSPU – 1min

B: 20 Medball Cleans OTS

Daily WOD

Metcon (Time)

Complete 4 Rounds for Time of:

25 Burpees

200′ 2 KB Overhead Carry 50/35’s

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

3 Position Snatch (E2MOM x 8)

Snatch

Hang Snatch

High Hang Snatch
Log your heaviest complex in Wodify. Only complexes without technical breakdown count.

Daily WOD

Metcon (Time)

With a partner, complete the following:

1K Row Buy-In

100 American KB Swings 70/53#

100 Alternating Step Ups (total) 24/20″ using a single KB 70/53#

1K Row Cash Out

One works while other person rests. Switch often to keep pace high. Timecap 15min

RX+ = One works while person two holds high plank position.

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 (65/75/85/65% of TM for 3/3/3+/ME)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- LOG THIS
65% of TM for ME

Rear Delt DB Fly (3×10 Controlled Reps)

https://www.youtube.com/watch?v=ttvfGg9d76c

With our variation, hold the dumbbells at the apex (top) of the movement for 2 seconds. Squeeze your shoulder blades together.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

15 DB Hang Power Clean 50/35’s

15 Pullups

50 DU

12 DB Hang Power Clean 50/35’s

12 Pullups

50 DU

9 DB Hang Power Clean 50/35’s

9 Pullups

50 DU

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio, followed by 2x

10 Banded Air Squats

30sec Lunge Stretch EA

10 Banded Glute Bridge

30sec Pigeon Stretch EA

Weightlifting

Back Squat (65/75/85/65% of TM for 3/3/3+/ME)

65% of TM for 3

75% of TM for 3

85% of TM for 3+ <-- LOG THIS
65% of TM for MAX REPS

Daily WOD

Metcon (Time)

Complete for Time:

30 Wallballs 20/14#

30 OH Lunge Steps 45/25# (total)

30 Abmat Situps

20 Wallballs 20/14#

20 OH Lunge Steps 45/25# (total)

20 Abmat Situps

10 Wallballs 20/14#

10 OH Lunge Steps 45/25# (total)

10 Abmat Situps

Timecap 14min

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.

Daily WOD

Rest 4min between parts.

P1: Metcon (Calories)

With a partner, complete max calories in 10min of:

Cal Ski Erg

Switch every 30 sec. Score total calories in 10min.

P2: Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 10min of:

10 Deadlifts 185/115#

10 Pullups

10 TTB

Switch every 30sec. Score total rounds and reps.

P3: Metcon (Calories)

With a partner, complete max calories in 10min of:

Cal Echo Bike

Switch every 30 sec. Score total calories in 10min.

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 (3-3-3-2-2-2 TNG (If possible))

Daily WOD

Metcon (AMRAP – Reps)

E4MOM x 5

100′ Sled Drag 180/135#

15 Burpees

ME Alternating DB Snatches to 3min w/ 60/45#

Score TOTAL ALTERNATING DB SNATCHES across all 5 rounds.