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