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