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
4 Rep Power-Clean Complex (7 complexes *Increase load each set)
2 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean
Daily WOD
Metcon (2 Rounds for reps)
Ascending ladder in 7min of the following:
3 HSPU
3 TTB
15 Russian KB Swings 70/53
6/6 ea
15 Russian KBS 70/53
9/9
15 Russian KBS 70/53
12/12 etc
Once done, rest 2 min and repeat. Score as two separate workouts (round one and round 2)