CrossFit Hanover – CrossFit
Warm-up
Clean & Jerk Warmup (No Measure)
Do 2-3min cardio of your choice, then complete the following C&J drills:
Clean Deadlift to Knee (top) x 5
Hang Clean Pull x 5
High Hang [squat] Clean x 5
Mobilize your front rack for 1min, then:
Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3
[Squat] Clean x 3
Split Jerk x 3
Mobilize your hips for 1min, then:
[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.
Weightlifting
Clean/Power Clean/Jerk Complex (Complete 7 Work Sets)
Clean + Clean + Hang Power Clean + Jerk
Increase load regularly through this. Focus on technique and intensity. 7 singles of this complex should be challenging. Push yourself!
Daily WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15min of the following:
7 Squat Cleans 155/105#
14 TTB
28 Double Unders