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

2 Power Clean + 1 Jerk Complex (7 sets, work to HS)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 4min of:

3 Clean & Jerk 135/95#

5 Bar Facing Burpees

7 Air Squats

Rest 1min; Complete 3 Rounds for TOTAL max rounds.