CrossFit Hanover – CrossFit


[Squat] Clean Warmup (No Measure)

Complete 2-3m of Cardio, then 2 rounds of the following:

5 Deadlifts

5 Hang Clean Pulls

5 Front Squat

5 Split Jerks

*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.


2 Cleans + 1 Hang Clean + 1 Jerk Complex (E3MOM x 5 or 7-8 Practice Complexes)

In this complex, you’ll complete an unbroken set of the following movements:

2 [Squat] Cleans

1 Hang [Squat] Clean

1 Jerk (Any style)

You’ll be using %’s of your 1RM Clean & Jerk during this complex. Focus on your technique and drive out of the bottom of every rep.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12min

5 Squat Cleans 155/105#

10 TTB

25 DU