Workout Of The Day

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.

Durability

Metcon (No Measure)

EMOM 15

A: :40 DB Manmakers

B: :40 DB Step Ups

C: :40 DB Lying Leg Raises

Scaled = :30

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of

200m Sprint

100′ SA DB Walking Lunges 50/35# (Switch arms as you wish)

20 GHD Situps

Timecap 18min

Scaled – 200m, 30/20#, Abmat Situps

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Overhead Squat (6-6-4-4-2-2 ss w/ ME Strict Chin Ups)

Daily WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Reps Bench Press + 10 KB Pullovers

B: 1min High Plank

Daily WOD

Metcon (Time)

Complete for Time:

50/30 Cal Ski Erg

15 Medball Clean OTS 100/60#

800m Run

CrossFit Hanover – CrossFit

Warm-up

Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.

Weightlifting

Clean/Power Clean/Jerk Complex (Complete 7 Work Sets)

Clean + Clean + Hang Power Clean + Jerk
Increase load regularly through this. Focus on technique and intensity. 7 singles of this complex should be challenging. Push yourself!

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min of the following:

7 Squat Cleans 155/105#

14 TTB

28 Double Unders

CrossFit Hanover – CrossFit

Daily WOD

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Metcon (No Measure)

E2MOM x 10 (20min)

A: 5 Tempo Front Squats

B: 10 Barbell or DB BO Row + 15 KB Pullovers

Daily WOD

Active Recovery! Your first Open WOD is tomorrow!

Metcon (5 Rounds for time)

Complete 3-5 Rounds, Each for time, of the following:

30/20 Cal Bike

20 Medball Situps 30/20#

Rest as needed between efforts.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

With a Partner, Complete 2 rounds of the following:

10 Cal Row/15 KB RDL’s

1 Min Plank w/ Partner

1 Min Hollow Hold w/ Partner

10 Cal Bike/10 PVC Good Mornings

Daily WOD

Metcon (Time)

With a partner, complete for time:

40 Deadlifts 225/155#

30 TTB

30 HSPU

250′ Sled Drag 225/155#

60 Deadlifts

30 TTB

30 HSPU

250′ Sled Drag 225/155#

80 Deadlifts

30 TTB

30 HSPU

250′ Sled Drag 225/155#

*Weight listed above is the RX load.Rx Sled Load is 225/155#

Scaled Load – 155/105# Deadlifts, 135/90# on Sled

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With a partner, complete the workout listed above. One person works while one person rests.