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)