CrossFit Hanover – CrossFit

Warm-up

Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.

Weightlifting

Clean and Jerk (Establish 1RM (if ready))

If you’re newer, don’t feel like you have to test your 1RM. Technique and safety are more important – focus on that.

When you get close to your 1RM, get a coach to watch you and give you feedback so you can optimize your efforts!

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

21 Power Cleans 155-105

21 Hand Release Pushups

15 Power Cleans 155/105

15 Hand Release Pushups

9 Power Cleans 155/105

9 Hand Release Pushups

Rx+ 185/115