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