CrossFit Hanover – CrossFit
Warm-up
Deadlift Warmup (No Measure)
2-3min cardio, followed by:
15 Slow/Controlled PVC Deadlifts
30sec T-Spine Mobility on D-Ball
15 Slow/Controlled Good Mornings w/ PVC
30sec Superman Hold
Weightlifting
Deadlift (4×5@75-80% – rest 90sec between sets)
Daily WOD
Metcon (Time)
21-15-9 of the following:
Deadlift 225/155#
DB Hang Power Clean 50/35’s
Then immediately complete 21-15-9 of the following:
Hang Power Cleans 155/105#
TTB
Timecap 20min
Scale so you can complete the WOD inside the 20min cap