Workout Of The Day

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 (5,5,5,3,3,3)

Superset with 15 Kettlebell Pullovers.

Daily WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

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

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 (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

CrossFit Hanover – CrossFit

Warm-up

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

Weightlifting

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

Rx+ HSPU for HRPU

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

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

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

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

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

Daily WOD

Tillman Hero WOD (Time)

Complete 7 Rounds for time of the following:

7 Deadlifts 315/225#

200m Sprint

14 Pullups

Rest 45sec