Workout Of The Day

01.30.2020 – Thursday

CrossFit Hanover – CrossFit


Shoulder Press Warmup (No Measure)

Complete 200 single under, followed by:

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


Shoulder Press (5,5,5,5 superset with..)

5,5,5,5 superset with 10 dB bent over rows + 15 kB pullovers

Daily WOD

Metcon (5 Rounds for time)

Complete 5 rounds, each for time of the following:

15/10 Cal Ski Erg

20 Russian KB Swings 70/53#

Rest as needed between rounds. Focus on intensity in individual rounds.

01.29.2020 – Wednesday

CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 3x

25’ Lateral Band Walk ea

15 Glute Bridge

10 Goblet Squats


Metcon (AMRAP – Reps)

Partner Squats – 10min

Warm up your squats to 70% of the partner with the lightest 1RM. Then, with a 10min running clock, do as many squats as possible as a team. Score total reps of squats in 10min. Spot one another.

Daily WOD

Metcon (Time)

Complete 10-9-8-7-6-5-4-3-2-1 of the following:

Medball Cleans OTS AHAP


Burpee Box Jump Overs 24/20″

Alternating Pistols

Timecap 20min

01.28.2020 – Tuesday

CrossFit Hanover – CrossFit


Burgener Warm-up (No Measure)


1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops


1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip


Power Snatch (E2MOM x 8 – A + B)

A: 10 TNG Power Snatches**

B: ME Pushups 1min with proper technique

**Increase weight but focus on being efficient and consistent

Daily WOD

Metcon (Time)

Complete for Time:

30 Alternating Arm DB Power Snatch 50/35# (15ea)

100’ Single Arm DB OH Lunge

50 Single Arm DB Thrusters 50/35 (25ea)

100’ Single Arm DB OH Lunge

30 Alternating Arm DB Power Snatch 50/35#(15ea)

Timecap 18min

*Switch arms as often as you like

01.27.2020 – Monday

CrossFit Hanover – CrossFit


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


Overhead Squat (5×5 @ 70%)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following

10 OHS 135/95#

10 Strict Pullups*

20 DU

*Use a strict movement as a scale

01.24.2020 – Friday

CrossFit Hanover – CrossFit


The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC


Bear Complex (3,3,3,3,3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (5 Rounds for time)

Complete 5 Rounds, Each for Time of:

20/15 cal echo bike

15 DB Manmakers Ea 45/30’s

Rest 90sec minimum between rounds. Timecap is end of class.

01.23.2020 – Thursday

CrossFit Hanover – CrossFit


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


Bench Press (3-3-3-ME)

You ME set will be using the weight you used on your first work set. Get a spotter and go for broke!

Daily WOD

Metcon (No Measure)

With a partner, complete 2 rounds of the following:

A: 3 min AMRAP of the following:

10 Reps bench press 135/95

15 Wallballs 20/14#

B: 3 min AMRAP of the following:

10 Pullups

15 Ball Slams 30/20#

At the call of 3-2-1, go, one person will do a 3min AMRAP of A while the other person is there to spot and cheer them on. Person 2 is resting. At 3min, they trade places and person 2 picks up where partner 1 leaves off. Same thing, one works while the other rests. At the end of 6min, partner 1 will do B for 3min AMRAP while partner 2 rests. Then they flip flop. Once they’ve both done A and B, you repeat it. Start to finish it’s 24min.

01.22.2020 – Wednesday

CrossFit Hanover – CrossFit


Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.


Deadlift (Warm up to a HS, then do 1 rep every 30 secondsx10)

1 Rep Every 30sec x 10 Reps

This is going to be a heavy strength day! The weight you choose for your 10×1 must be chosen wisely – there should be minimal breakdown in technique at the end which means the first Reps should all feel smooth and close to perfect.

Daily WOD

Metcon (No Measure)

Tabata These:

Hang Power Clean 115/75#

Echo Bike

Front Squat 115/75#

Ski Erg

Rest 1min between tabata rounds. Not done as a circuit.