Workout Of The Day

06.09.2021 – Wednesday

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 (40/50/60% for 5/5/5)

[Weighted] Back Extension (4×10)

Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.

TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.

*If you choose to use weight, log the heaviest set into Wodify.

Daily WOD

Metcon (Time)

Partner – Complete for Time:

100 Cal Bike

200 DU

100 Cal Row

200 Du

One works, other person completes 50’ Goblet Lunges

06.08.2021 – Tuesday

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

Metcon (No Measure)

EMOM x 15

A: 10 HSPU*

B: ME Medball Clean OTS

C: Rest

*choose a gymnastics progression that challenges you.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Death by

1 Wallball + 1 Burpee

Exit Pass

Complete 100 Situps + 100 Plate Twists ea

06.07.2021 – Monday

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)

Snatch Pull (3×3)

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

400m Sprint

15 Power Snatches 95/65

15 Chest to Bar Pullups

06.04.2021 – Friday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio followed by:

15-12-9

OHS

Front Squats

50’ Bear Crawl

1min Front Rack Mobility

Weightlifting

Front Squat (75/85/95% for 5/3/1+)

Overhead Squat (75/85/95% for 5/3/1+)

Daily WOD

Metcon (Time)

Complete for Time:

50 Cal Echo Bike

40 Burpees

30 TTB

20 DB Box Steps 24/20″ 45/30’s (total)

10 DB Squat Clean Thrusters

Timecap 15min

06.03.2021 – Thursday

CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m then complete 3 rounds of:

10 Barbell Good Mornings

15 Russian KB Swings

20 Supermans

Weightlifting

Deadlift (75/85/95/75% for 5/3/1+/ME)

Daily WOD

Metcon (3 Rounds for time)

Complete 3 Rounds, each for time, of the following:

500m Row

30 Russian KB Swings 60/45#

30 GHD Situps

Rest as needed between rounds. Log individual times.

06.02.2021 – 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.

Skill WOD

Metcon (No Measure)

EMOM x 15

A: 10 HSPU

B: 60sec Band Pull Aparts

C: 60sec Dead Bug

If you’re not doing HSPU, choose a weighted progression.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete 15min AMRAP of the following:

60 Alt DB Snatch 50/35#

100’ SA OH DB Lunge 50/35#

60 SA DB Front Squats 50/35#

100’ SA OH DB Waiters Walk 50/35#

One works, one rests. Switch as often as you choose.

06.01.2021 – Tuesday

CrossFit Hanover – CrossFit

Warm-up

Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.

Weightlifting

Power Clean (E3MOM x 5 – 3 Power Cleans)

Clean Pull (3×3 w/ Pause @ Knee)

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

10 Power Cleans 115/75

10 Hang Power Cleans 115/75

25 Box Jumps 24/20

50 DU
Choose a progression that allows you to complete the workout within the 15min timecap.