Workout Of The Day

07.07.2020 – Tuesday

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 (Establish heavy set of 3 TNG power snatches)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of the following

30 Wallballs

60 DU

100’ OH Lunges

07.06.2020 – Monday

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 (E2MOM x 5 – 10 OHS)

Daily WOD

Metcon (Time)

Complete 4 Rounds of the following:

20 Alternating DB Snatch 50/35#

200m Run

20 Pullups

200m Run

Timecap 20min

07.03.2020 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m then do 2 rounds of:

15 Jumping Jacks

15 Mountain Climbers

15 Russian KB Swings

30sec Lunge Stretch ea

Skill

Turkish Get Up (Practice then do 10 reps each side)

Daily WOD

Metcon (Time)

Complete for Time:

800m Run

60 KB Swings 45/30#

50 Hand Release Pushups

40 Goblet Squats 45/30#

400m Run

30 KB Swings 45/30#

20 Hand Release Pushups

10 Goblet Squats

Rx+ 60/45#

Timecap 20min

07.02.2020 – Thursday

CrossFit Hanover – CrossFit

Warm-up

[Squat] Clean Warmup (No Measure)

Complete 2-3m of Cardio, then 2 rounds of the following:

5 Deadlifts

5 Hang Clean Pulls

5 Front Squat

5 Split Jerks

*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.

Weightlifting

Clean and Jerk (3-3-2-2-1-1)

Daily WOD

Metcon (Time)

Complete for time:

15 Squat Clean 115/75

100’ Lunges

12 Squat Cleans 115/75

100’ Lunges

9 Squat Cleans 115/75

100’ Lunges

6 Squat Cleans 115/75

100’ Lunges

3 Squat Cleans 115/75

100’ Lunges

07.01.2020 – 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.

Daily WOD

Metcon (3 Rounds for reps)

Partner WOD!!

“You go, I go” with the following:

Part 1 – 5min for Max Reps

10 Burpees

Part 2 – 10min for Max Reps

7 Burpees

7 Box Jumps 24/20″

Part 3 – 15min for Max Reps

5 Burpees

5 Box Jumps 24’20”

5 Toes to Bar

Rest 5min between each round.

06.30.2020 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

Deadlift (EMOM x 12)

A: 4-6 Deadlifts

B: ME Strict Pullups

C: 15 DB Bent Over Rows

Daily WOD

Metcon (Time)

Complete 3 Rounds of:

15 Deadlifts 185/115

30 DU

Then complete 3 Rounds of:

15 Pullups

30 DU

06.29.2020 – Monday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 3min then 2x

4 Presses

4 Push Presses

4 Push Jerks

10 Ring Rows

Weightlifting

Shoulder Press (3-3-3)

Push Press (2-2-2)

Push Jerk (1-1-1)

Daily WOD

Metcon (Time)

Complete for time:

30 Wallballs 20/14

200m Sprint

40 Wallballs 20/14

200m Sprint

50 Wallballs 20/14

200m Sprint

Timecap 14min