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

Power Clean (Establish a 1RM Power Clean)

If you’re NEW, focus on mechanics and don’t let your technique fall apart to lift more weight. Focus on the BASICS.

Daily WOD

Metcon (Weight)

Complete an ascending ladder every minute of the following:

1 Power Clean + 3 Burpees

2 Power Cleans + 3 Burpees

3 Power Cleans + 3 Burpees

4 PC + 3 Burpees

5 PC + 3 Burpees

6 PC + 3 Burpees

7 PC + 3 Burpees

Rest 3 min and repeat. If you run out of time in any given round, just restart it when you run out of time. Ideally, scale this so you’re challenging yourself but also able to complete each round. The last few min should be very challenging.

Rx 185/115#