Workout Of The Day
02.19.2021 – Friday
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.
02.18.2021 – 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.
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
02.17.2021 – Wednesday
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.
02.16.2021 – 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 (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
02.15.2021 – Monday
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
02.12.2021 – Friday
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.
02.11.2021 – Thursday
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.