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
Hang Power Clean (5-4-3-2-1 (see comments))
5-4-3-2-1 superset with
15 DB Bent Over Row
ME Strict Pullups
*Your final set is a heavy single, not necessarily a 1RM. Don’t allow for mechanical breakdown.
Daily WOD
Metcon (Time)
Complete for Time:
3 Rounds of:
5 Hang Power Clean 155/105
5 TTB
3 Rounds of:
7 Hang Power Cleans 135/95
7 TTB
3 Rounds of:
9 Hang Power Cleans 115/75
9 TTB
Timecap 15min