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

Power Clean (E3MOM x 5)

E3MOM x 5

Complete 10 Power Cleans + 10 HSPU – choose a weight/scale that allows you to complete your reps in under 2min. Increase the load of/when necessary.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete an ascending Ladder for 10min of:

1 DB Hang Power Clean

1 Burpee

1 Wallball

3 ea, 5, 7,9,11 etc.