Workout Of The Day

10.07.2019 – Monday

CrossFit Hanover – CrossFit

Warm-up

Deadlift Only w/ T-Spine Mobility (No Measure)

Do 2-3min of cardio (your choice), followed by 3x:

5 Deadlifts

30 sec thoracic extension OH stretch

30sec V-Sit (Hams)

Weightlifting

Deadlift (5,5,3,3,HS)

Daily WOD

Metcon (Time)

Complete for time:

40 Thrusters 75/45#

40 Hand Release Pushups

100’ Lunges

30 Thrusters 95/65#

30 Hand Release Pushups

100’ Lunges

20 Thrusters 115/75#

20 Hand Release Pushups

100’ Lunges

10 Thrusters 135/95#

10 Hand Release Pushups

100’ Lunges

Timecap 20min

10.04.2019 – Friday

CrossFit Hanover – CrossFit

Warm-up

Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

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 (E4MOM x 5 – ME Strict Press @ 85%)

E4MOM x 5 – ME Strict Press @ 85% + ME Strict Chin Ups

Log your biggest set of reps at 85%

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min of the following:

15 Power Snatches 75/45#

10 Pullups

30 DU

Log your total rounds in Wodify.

10.03.2019 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row/Run 2-3min, then complete 2x the following:

10 Pause Back Squats

25′ Lateral Band Walks ea dir

Weightlifting

Back Squat (E4MOM x 6 – 5 Back Squats @ 65-75% + Sled)

E4MOM x 6

5 Back Squats 65-75%

100′ Sled Drag (forward)

Log your heaviest load for your back squats.

Daily WOD

Metcon (4 Rounds for time)

Complete 4 rounds, each for time of the following:

500m ROW (ALL OUT!)

Rest as needed between efforts. You should take a minimum of 3min rest.

10.02.2019 – 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.

Daily WOD

Metcon (Time)

With a partner, complete AMRAP 5 Rounds for Time of the following:

30 Deadlifts 135/95

30 Hang Power Cleans 135/95

30 Shoulder to Overhead 136/95#

400m Sprint (run together)

During the barbell movements, one person works on the barbell while the other person does 50’ OH Lunges 45/25#.

10.01.2019 – 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 x 2 + 3 OHS (E2MOM x 6)

Power Snatch

Power Snatch

OHS

OHS

OHS
Increase load each set. Focus on mechanics.

Daily WOD

Metcon (Time)

Complete 21-18-15-12-9-6-3 of the following:

Alternating DB Power Snatches 50/35#*

Burpee

Timecap – 15min

*TOTAL reps.

09.30.2019 – Monday

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 (Establish 3RM then 90/80% x ME)

In <12min, establish 3RM Bench. Then, 90%xME
80%xME

Daily WOD

Metcon (No Measure)

Tabata Circuit

Tabata Wallballs

Tabata Ball Slams

Tabata DU

09.27.2019 – Friday

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 (5,5,5,5,5 superset with Handstand Hold)

Daily WOD

Metcon (Time)

Complete 15-12-9-6-3 of the following:

DB Front Rack Lunges Ea Leg 45/30’s

HSPU