Workout Of The Day
11.29.2019
CrossFit Hanover – CrossFit
Warm-up
Squat Warmup (No Measure)
Complete 2-3min cardio, followed by 3 rounds of:
5 Pause back squats
5 Back rack lunges ea.
5 Inchworms w/ Pushup
*Add weight to the barbell for each round.
Weightlifting
Back Squat (3-3-3-3-3)
Daily WOD
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
11.27.2019 – Wednesday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
2-3min cardio followed by coach-lead power snatch drills:
High Hang Pull
High Hang Power
Hang Pull
Hang Power
Low Hang Pull
Low Hang Power
Pull
Power
Weightlifting
Power Snatch Complex (3/2/1 Power, Hang Power, High Hang Power)
Sets and reps will vary based on the complex. See comments for specific instructions.
1 “Rep” = 1 Complex of
3 Power Snatches
2 Hang Power Snatches
1 High Hang Power Snatches
This will be light and fast. Your reps should be confident and technically accurate.
Increase load along the way as necessary but don’t work to a weight that causes you to miss reps.
Daily WOD
Metcon (Time)
Complete 3 Rounds for Time of:
20 Bumper Plate G2OH 45/35#
50’ OH Lunges
20 Bumper Plate Squats 45/35#
50’ Plate Lunges
100 Plate Flutter Kicks Ea Leg 45/35-#
Timecap 20min
*Bumper plate squats involve squatting while holding bumper plate against your chest, “hugging” it. Plate Lunges involve lunging while holding the plate in the same position.
*Plate flutter kicks involve holding the plate at extension and completing flutter kicks. To RX this, your shoulder blades must be off the ground while doing flutter kicks and your feet must go from 2″ to 2’ off the ground.
11.26.2019 – Tuesday
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
Spend 12min (6/6) practicing progressions to optimize technique with KB swings and pushups. Get cues from your coach on mechanics to dial in your technique.
Metcon (No Measure)
EMOM x 8
A: 20 KB Swings 70/53#**
B: ME Unbroken Pushups*
**Go heavier than what you’re used to if you can. Be aggressive with your technique and do them right!
*Emphasize technique.
Performance Test
Intensity is paramount. Rest as needed between efforts and start wherever you are able to. Go as hard as you can.
100 Cal Xebex for Time (Time)
Hit the gas pedal. Go for broke!
100cal Ski for Time (Time)
100cal Ski for Time
100cal Row for Time (Time)
100cal Row for Time
11.25.2019 – Monday
CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Jump rope 3min, followed by 3x
15 Band rear Delt fly on rig
12 Ring Rows
10 PVC OHS
Weightlifting
Overhead Squat (Establish 1RM)
If you’re not ready for a 1RM, complete 5×5 increasing the load as needed and work on mechanics.
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12min of the following:
8 OHS 115/75#
8 Bar Facing Burpees
2 x 180’ Suicide Shuttle*
*These need to be legit sprints. Rest between them for a few seconds. If you’re jogging you’re just jogging. SPRINT.
If you can’t sprint, substitute your effort with 15 cal sprint on bike or rower.
11.22.2019 – Friday
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
Bench Press (5 x ME at 75%)
Superset work sets with 15 KB Pullovers
Daily WOD
Metcon (No Measure)
EMOM x12
A – 15 Wallballs 20/14
B – 100’ Sled Drag 135/90#
11.21.2019 – Thursday
CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
Hang Power Clean (5-4-3-2-1 (see comments))
5-4-3-2-1 superset with
15 DB Bent Over Row
ME Strict Pullups
*Your final set is a heavy single, not necessarily a 1RM. Don’t allow for mechanical breakdown.
Daily WOD
Metcon (Time)
Complete for Time:
3 Rounds of:
5 Hang Power Clean 155/105
5 TTB
3 Rounds of:
7 Hang Power Cleans 135/95
7 TTB
3 Rounds of:
9 Hang Power Cleans 115/75
9 TTB
Timecap 15min
11.20.2019 – Wednesday
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)
Complete 5 Rounds of the following:
50’ Double KB Front Rack Lunges
20 KB See Saw Press
100’ KB OH Walk
Rest 90sec between rounds but don’t rest at all during the rounds. Focus on mechanics and increase the load if you’re able.
Daily WOD
Metcon (3 Rounds for calories)
In teams of 3, complete the following
Part 1 -6min
MAX CAL SKI
Person 2 – Ball Slams
Person 3 – Abmat Situps
Part 2-6min
MAX CAL BIKE
Person 2 – Hand Release Pushups
Person 3 – Abmat Situps
Part 3-6min
MAX CAL ROW
Person 2 – Alt DB Snatch
Person 3 – Abmat Situps
Rest 2min between efforts. The pace is controlled by person 1 who completes 10 cal on each machine.
Go for broke on these cal!