CrossFit Hanover – CrossFit
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.
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.
Metcon (AMRAP – Rounds and Reps)
Complete an ascending Ladder for 10min of:
1 DB Hang Power Clean
3 ea, 5, 7,9,11 etc.