CrossFit Hanover – CrossFit
Warm-up
[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.
Weightlifting
EMOM x 12 – Clean & Jerks/Jump Ropes (Log your heaviest set of 5!)
Complete EMOM x 12:
A – 5 Clean & Jerks
B – ME DU or SU
*Input your 60% weight into Wodify.
**Your rest here will be the amount of time you have left in your rounds of Clean & Jerks. Don’t rush through them – focus on your technique.
Daily WOD
Metcon (Time)
Complete for Time:
6 DB Burpee Deadlifts
12 Wallballs
9 DB Burpee Deadlifts
18 Wallballs
12 DB Burpee Deadlifts
24 Wallballs
9 DB Burpee Deadlifts
18 Wallballs
6 DB Burpee Deadlifts
12 Wallballs