Workout Of The Day

CrossFit Hanover – CrossFit

Warm-up

Back Squat (9-6-3+)

Log your Max Rep set of 3.

Bulgarian Split Squat (4×5 Ea Leg w/ Weight)

Superset work sets with 10 Medball Rotational Throws ea.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

25 Wallballs 20/14#

20 Box Jumps 24/20″

15 Pullups

Timecap 15min

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

Metcon (No Measure)

E2MOM x 8

A:

• 10 Pause* Goblet Squats w/ Close Stance + Elevated Heels

• 10 Romanian Deadlifts w/ Kettlebell

*2 second pause

B:

• 10 Single Leg Glute Bridge Ea Leg

• 10 Jumping Lunges Ea Leg

Rest in time remaining in each round.

Daily WOD

Metcon (Time)

With a partner, complete AMRAP 18min of the following:

20 Cal Ski Erg

20 Burpees

20 Cal Bike

20 OH Lunge Steps 45/25#

20 Cal Row

20 TTB

One person works while person 2 rests. Split the work evenly and stagger the starting point of the workout for a bigger class if need be.

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

Snatch Pull + Power Snatch + Hang Snatch Complex (1-1-1-1-1-1-1)

Complete the following complex:

Snatch Pull

Power Snatch

Hang Snatch
Superset with Max Rep Strict Pullups

Daily WOD

Metcon (Time)

Complete 10 Rounds for Time of:

10 DB Alternating Power Snatch 50/35#

15 Box Jumps 24/20″

CrossFit Hanover – CrossFit

Warm-up

[Squat] Clean Warmup (No Measure)

2-3min Cardio followed by 3x

5 Clean Deadlift to Knee

4 Hang Clean Pull

3 High Hang [Squat} Clean

Then, practice your full clean.

Weightlifting

Clean + Clean + Front Squat (E2MOM x 8)

Clean

Clean

Front Squat

Daily WOD

Metcon (Time)

Complete 5 Rounds, each for time:

250m Row

20 Abmat Situps (w/ Feet Anchored)

Rest 1min

Emphasize intensity of sprint on rower and minimize downtime during movement transition.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

10 Deadlifts

5 Inchworms

10 Good Mornings

15 Supermans

Weightlifting

Deadlift (9-6-3)

Good Mornings (4×10 superset with 100’ Heavy Farmers Carry)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 12min of the following:

20 Deadlifts 185/115#

20 TTB

40 Walking Lunge Steps (total)

One person works while person two rests. Keep a really aggressive pace.

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Ski 350m, then complete 3 rounds of:

15 Jumping Jacks

10 Ring Rows

5 Presses

Increase load of presses each round.

Weightlifting

Shoulder Press (9-6-3)

Pendlay Row (4×10 superset w/ 1min High Plank Hold)

Daily WOD

Metcon (Time)

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

Wallballs 20/14#

Burpees

Timecap 15min

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by 2x

8 Pause Back Squats

10 Lateral Steps Each Direction

5 Bulgarian Split Squat Each Leg

30sec Squat Stretch

Weightlifting

Back Squat (9-6-3)

These should all be heavy! Base your weight off of the weights you’ve used for these rep sets over the past few weeks. Challenge yourself. Log your heavy set of 3.

Bulgarian Split Squat (4 x 5 SPEED REPS ea Leg w/ DB’s)

Use a yoga mat or ab mat if needed to absorb knee contact with the ground. Focus on posture and mechanics, but explode through the top of the split squat. Go heavy with your weight if possible.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

12min Ascending Ladder of:

4 Power Cleans 155/105

4 Pullups

20 DU

8/8/20

12/12/20

16/16/20

20/20/20

24/24/40

28/28/40

Etc

Choose a moderate weight on the power cleans. Challenge yourself and stick to the same weight.