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