Workout Of The Day

01.17.2020 – Friday

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 (5×3 Power Snatch)

Work up to an appropriate weight for a moderate set of 3 power snatches, then do 5 sets of 3 with about 90sec rest between work sets. Focus on mechanics.

Superset work sets with 15 reps band rear delt flys

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete ME in 2min for each the following:

Sled Drag 180/135#

Ski Erg

Echo Bike

Rest 1min between rounds. From there, rest 2min and from 10-20min complete the following:

“Half Cindy”

5 Pullups

10 Pushups

15 Air Squats

Rx+ = C2B, Deficit PU, Goblet Squats 53/35#

Part 1 of this WOD is just for work load. Part 2 is Rounds and Reps

01.16.2020 – 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.

Weightlifting

Glute Bridge (5-5-5-5-5)

Superset with 15 GHD Situps or weighted Situps

Daily WOD

Metcon (5 Rounds for time)

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

250m Row

15 DB Hang Power Cleans 50/35’s

Rest 2min minimum between rounds.

01.15.2020 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

2min cardio, followed by 3x

5 Pause OHS

10 I/T/Y’s

30sec Hip Mobility ea.

Weightlifting

Pause Overhead Squat (5-4-3-2-1)

Under control, work your way down into the bottom of an overhead squat and then pause for 3 full seconds at the bottom of each rep.

Daily WOD

Metcon (Time)

With a partner, complete the following:

60 Deadlifts 155/105#

80 Russian KB Swings 70/53#

100 Wallballs 20/14#

80 Russian KB Swings 70/53#

60 Deadlifts 155/105#

One person works while the other person does:

50′ OH Lunges 45/25#

Timecap 25min

01.14.2020 – Tuesday

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 Rounds of BP + Accessory Work)

5 rounds of the following:

5 Reps Bench Press

15 KB Pullovers

15 Slow/Controlled Band Rear Delt Fly w/ Pause

Rest as needed after each tri-set. A tri-set is 3 movements done back to back to back with very little rest.

Daily WOD

Metcon (Time)

Complete for Time:

21 DB Push Press 45/30’s

21 Burpee Box Jumps 24/20

15 DB Push Press 45/30’s

15 Burpee Box Jumps 24/20

9 DB Push Press 45/30’s

9 Burpee Box Jumps 24/20

Timecap 12min

01.13.2020 – Monday

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

2 Cleans + 1 Hang Clean + 1 Jerk Complex (E3MOM x 5 or 7-8 Practice Complexes)

In this complex, you’ll complete an unbroken set of the following movements:

2 [Squat] Cleans

1 Hang [Squat] Clean

1 Jerk (Any style)

You’ll be using %’s of your 1RM Clean & Jerk during this complex. Focus on your technique and drive out of the bottom of every rep.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

5 Squat Cleans 155/105#

10 TTB

25 DU

01.10.2020 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio, followed by 9-6-3 of the following:

Deadlifts w/ Pause Above Knee

Back Extensions

Inchworms w/ Pushup

Weightlifting

Deficit Deadlift (3-3-3-3-3)

Do your deficit deadlifts from either a 25# bumper plate or a 45# bumper plate. Focus on maintaining a stable midline.

*Note – it is unlikely that you’ll be able to use the same weight you could use for a normal set of 3 heavy reps. Focus on doing these properly.

Daily WOD

Metcon (No Measure)

EMOM x 15

A: 20 Ball Slams 30/20#

B: 50′ OH Lunges w/ 30/20# Medball

C: 10 Medball Squat Cleans 30/20#

Rx+ = 45:15, not listed reps, but you must exceed all the reps/distances required.

01.09.2020 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 15/10cal

Ski 15/10cal

Then complete 3 rounds of:

10 Arm Circles

10 Band External Rotation ea

10 Band Internal Rotation ea

10 I/T/Y’s

Weightlifting

Shoulder Press (Establish 1RM Shoulder Press)

Daily WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
If you did class on Wednesday, do Broad Jumps 6/4’ instead of box jumps.