CrossFit Hanover – CrossFit


Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.


Clean + Clean + Front Squat + Jerk (7 x 1 Complexes)



Front Squat

Increase load as needed. Push yourself but don’t let your mechanics break down. Work to actually squat clean the barbell. Log your heaviest set.

Daily WOD

Metcon (Time)

Complete 21-15-9-6-3 of the following:

DB Squat Cleans 45/30’s


Medball Situps 20/14#

Rx+ = C2B Pullups, GHD Situps

Timecap 15min