CrossFit Hanover – CrossFit
Warm-up
Fall 2016 C&J Warmup 2 (No Measure)
Complete 200 single under, followed by:
5 Clean Deadlifts
5 Hang Power Clean
5 Push Jerks
5 Clean & Jerks
Add weight, then complete 3 reps of each. Then, add weight and complete 1 rep of each. Your goal is to get up to 50% of your 1RM Clean & Jerk over the course of the warmup.
Weightlifting
Clean and Jerk (3-3-3-3-3)
Daily WOD
Metcon (No Measure)
EMOM x 15, complete the following:
A: 8 DB Hang Power Cleans + 8 Push Jerks
B: 16 Burpees
C: 30 DU/90 SU
*Rx = GET IT DONE!
*Scaled = Don’t work past :40