Workout Of The Day

06.25.2020 – Thursday

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


Power Snatch (5,5,5,3,3,3)

Superset with 15 Kettlebell Pullovers.

Daily WOD

Annie (Time)


06.24.2020 – Wednesday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

Run 400m, then complete 3 rounds of:

20 Jumping Jacks

20 Mountain Climbers

20 Flutter Kicks

5 inchworms

20 sec Samson Stretch each


Front Rack Step Ups (5-5-5-5-5)

Use dumbbells.

Daily WOD

Metcon (Time)

Complete 5 Rounds for Time of the following:

200m Run

100’ Lunges

15 Wallballs

Timecap 15min

06.23.2020 – Tuesday

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 (3-3-3-3-3 ss w/ up to 60sec HS HOLD)

Daily WOD

Metcon (No Measure)

E3MOM x 5

Complete for time:

8 Squat Clean 135/95

8 Shoulder to OH 135/95

8 OHS 135/95

06.22.20 – Monday

CrossFit Hanover – CrossFit


Bench Press Warmup (No Measure)

Cardio 2-3min followed by 3x

8 Pause Bench Press*

12 DB Bent Over Rows

16 Band Face Pulls**

*Don’t have a bench? Floor press, pushup, etc.

**Don’t have a band? Skip the movement or do 7 I/T/Y’s


Bench Press (EMOM x 14)

A: ME Heavy Bench Press (fail 6-8 reps)

B: 15 DB Bent Over Rows

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

5 Hand Release Pushups

10 Russian KB Swings 60/45#

15 DU/45 SU


06.19.2020 – Friday

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


Front Squat (5x ME Front Squats in 30sec)

If mechanics are sound, think of speed. Weight should be around 40-50% of 1RM – you can adjust weight from set to set if you need.

Daily WOD

Metcon (No Measure)

Complete EMOM 15 of the following:

A: 15 Thrusters 95/65

B: 15 TTB

C: 15 Up Downs

06.18.2020 – Thursday

CrossFit Hanover – CrossFit


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.


2 Power Clean + 1 Jerk Complex (E2MOM x 6)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (Time)

Complete 5 RFT of the following:

15 OH Lunges 45/25#* ea

15 Box Jumps 24/20″

*Stationary Lunges

Timecap 15min

06.17.2020 – Wednesday

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

Daily WOD

Tillman Hero WOD (Time)

Complete 7 Rounds for time of the following:

7 Deadlifts 315/225#

200m Sprint

14 Pullups

Rest 45sec