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

Metcon (No Measure)

EMOM x 10

A: ME Power Cleans

B: Rest + Add Weight

*Start at 30-40% of your 1RM. Increase load each round of Power Cleans if you can do so successfully.
If you end up cycling the barbell, make sure the start position of every rep is the same. Work on consistency and efficiency.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

21 Power Cleans 155/105#

15 Pullups

9 HSPU

Timecap 18min

Rx+ – 10 Chest to Bars, 5 BMU for 15 Pullups
Choose a bodyweight progression for HSPU as opposed to a weighted overhead movement. Focus on mechanics.