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

Power Clean (Establish 1RM!!)

Don’t let your technique fall apart for this. Be fast, be confident.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

15 Wallballs 20/14″

12 Toes to Bar

9 OH Walking Lunges (each leg) 45/25#