Workout Of The Day

09.09.2021 – 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

Weighted Step-ups (5 x 8ea DB Front Rack Step Ups)

Superset immediately with 50′ DB Walking Lunges – do not rest between step ups and lunges. Rest 90sec after each set – use the same weight for your sets.

Daily WOD

Metcon (AMRAP – Reps)

E5MOM x 4

A: Row 500m + ME HSPU to 3min

B: Ski 500m ALL OUT

Score TOTAL HSPU + Add Ski Times in Comments. Rest in time remaining.

09.08.2021 – Wednesday

CrossFit Hanover – CrossFit

Warm-up

Power Clean Warmup (No Measure)

3min cardio followed by 3x:

5 Pause Clean Deadlift

4 Hang Clean Pull

3 High Hang Muscle Clean (Elbow Speed)

2 Power Clean

Weightlifting

Power Clean (4×4 (Increase from 8/27))

Clean Pull (3×3)

Daily WOD

Metcon (Time)

Complete for Time:

18 DB Hang Squat Cleans

17 DB Push Press

16 TTB

Run 200m

15 DB Hang Squat Cleans

14 DB Push Press

13 TTB

Run 200m

12 DB Hang Squat Cleans

11 DB Push Press

10 TTB

Run 200m

9 DB Hang Squat Cleans

8 DB Push Press

7 TTB

Run 200m

6 DB Hang Squat Cleans

5 DB Push Press

4 TTB

Run 200m

3 DB Hang Squat Cleans

2 DB Push Press

1 TTB

Run 200m

Timecap 18min

Rx 45/30’s

09.07.2021 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Deadlift/Bench Press Warmup (No Measure)

2min Cardio, followed by 2x:

8 Deadlifts

5 Inchworms w/ Pushup

8 Bench Press

15 Band Face Pulls

Weightlifting

Deadlift (4,4,4,4)

Bench Press (4,4,4,4)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 16min of the following:

100 DU

20 C2B Pullups

30 Single DB Box Step Overs 50/35# (total)
Keep an aggressive pace on this. Minimize down time between movements and push through big chunks of reps, especially through DU and the Box Step Overs.

09.06.2021 – Monday

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 3 rounds for TIme of the following:

30 Power Snatches 115/75#

60 Bar Facing Burpees

90 Wallballs 20/14#

One person works while person two does 100′ Sled Drag 180/135#

Timecap 35min

09.04.2021 – Saturday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Complete 3 rounds of:

100 Single Unders

10 Lunges

30sec Lunge Stretch

5 Burpees

15 Mountain Climbers ea

Weightlifting

A: Metcon (No Measure)

EMOM x 10

A: 40sec DB Alt. Z Presses

B: 40sec DB Manmakers

B: Metcon (No Measure)

EMOM x 10

A: 40sec Tempo Hammer Curls

B: 40sec Tempo Banded Tricep Extension (PVC)

Daily WOD

Metcon (5 Rounds for reps)

Complete 5 Rounds, each for time of:

15/12 Cal Echo Bike w/ Medball Hold OH

15 Ball Slams

15 Medball Lying Leg Raises

Rest 2min between rounds. Go HAM on the bike.

09.03.2021 – 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

Shoulder Press (4,4,4,4)

Push Press + Push Jerk (3×1+3 (Increase from 8.25))

Compete the required number of push presses and finish with the required number of push jerks without putting the bar down. Make sure you understand and emphasize the distinction between the two movements.
Increase your weight from 8/25. Go heavy but stay tight. Remember to focus on the distinction between the push PRESS and the push JERK!

Daily WOD

Metcon (Time)

Complete for Time:

400m Run

15 Clean & Jerks 155/105#

15 C2B Pullups

400m Run

12 Clean & Jerks 155/105#

12 C2B Pullups

400m Run

9 Clean & Jerks 155/105#

9 C2B Pullups

09.02.2021 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Squat Warmup (No Measure)

Complete 2-3min cardio, followed by 3 rounds of:

5 Pause back squats

5 Back rack lunges ea.

5 Inchworms w/ Pushup

*Add weight to the barbell for each round.

Weightlifting

Back Squat (4-4-4-4)

Front Squat (4-4-4-4)

Daily WOD

Metcon (No Measure)

E2MOM x 9

A: Max Cal Row 1min

B: Max Cal Echo Bike 1min

C: ME DU’s 1min

Rest in time remaining in each round. Your intensity should be really really high. You should *NEED* a minute to recover from each movement.