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