CrossFit Hanover – CrossFit
Warm-up
[Squat] Clean Warmup (No Measure)
Complete 2-3m of Cardio, then 2 rounds of the following:
5 Deadlifts
5 Hang Clean Pulls
5 Front Squat
5 Split Jerks
*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.
Weightlifting
Clean and Jerk (3-3-2-2-1-1)
Daily WOD
Metcon (Time)
Complete for time:
15 Squat Clean 115/75
100’ Lunges
12 Squat Cleans 115/75
100’ Lunges
9 Squat Cleans 115/75
100’ Lunges
6 Squat Cleans 115/75
100’ Lunges
3 Squat Cleans 115/75
100’ Lunges