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
2 Power Clean + 1 Jerk Complex (E2MOM x 6)
2 Power Clean + 1 Jerk Complex
Daily WOD
Metcon (Time)
Complete 5 RFT of the following:
15 OH Lunges 45/25#* ea
15 Box Jumps 24/20″
*Stationary Lunges
Timecap 15min