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.


2 Power Clean + 1 Jerk Complex (E3MOM x 5 – 1 Complex + 10 Hanging Leg Raises)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (Time)

Complete for Time:

10-9-8-7-6-5-4-3-2-1 Clean & Jerks 185/115#

1-2-3-4-5-6-7-8-9-10 Bar Facing Burpees

Timecap 15min

Try to go a bit heavier than what you’d normally choose, but don’t go with a weight that causes mechanical breakdown.