Workout Of The Day

07.13.2020 – Monday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min Cardio followed by 2 rounds of:

10 Deadlifts

5 Inchworms no p/u

10 Supermans

15 sec Cobra

15 sec Cat Stretch

Weightlifting

Deadlift (3x ME TNG @ 65%)

Warm up thoroughly; rest as needed between sets. Log your highest rep set into Wodfiy.

Mechanics > Intensity

Good reps > Bad Reps

Daily WOD

Metcon (Time)

Complete 4 Rounds for Time of:

15 DB Hang Power Cleans 50/35’s

15 DB Over Burpees

200m Sprint

Timecap 12min

07.10.2020 – Friday

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

Press + Push Press Complex (Complete 1 complex E2MOM x 6)

Complete 3 Reps of each:

Strict Press

Push Press

Daily WOD

Metcon (Time)

Complete for Time:

21 Push Press 115/75

21 TTB

200’ Farmers Carry 60/45’s

15 Push Press 115/75

15 TTB

200’ Farmers Carry 60/45’s

9 Push Press 115/75

9 TTB

200’ Farmers Carry 60/45’s

Rx+ = Heavier than Rx farmers carry.

07.09.2020 – Thursday (the real Thursday)

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of

20 jumping jacks

20 mountain climbers

20 flutter kicks

Then complete 3 rounds of

10 Goblet Squats

30sec Squat stretch

Weightlifting

Back Squat (4,4,4,4 (must stay within 20 lbs))

Superset with ME Strict Pullups + 10 KB Pullovers

Daily WOD

Metcon (Time)

Complete 50-40-30-20-10 of the following:

KB Swings 45/35#

Situps

Timecap 15min

07.08.2020 – 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

Handstand Push-ups (Practice then 5x ME (Strict))

Daily WOD

Metcon (5 Rounds for time)

Complete 5 Rounds, each for time, of the following:

Row 500m

15 Burpee Box Jump Overs 24/20″

Rest as needed between rounds. Timecap to complete – 30min. Push as hard as possible on the row.

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