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 7)

2 Power Clean + 1 Jerk Complex

Daily WOD

Metcon (No Measure)

Tabata Rounds of:

Ski Erg

Rest 2min

Power Cleans 135/95#

Rest 2min

OH Walking Lunges 45/25#