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/Power Clean/Jerk Complex (Work to HS, then 90% EMOM x 7)

Clean + Clean + Hang Power Clean + Jerk
Work up to a heavy single in 8 min or less, then complete a 7min EMOM with 90% of your Heavy Single Complex. Log your HS.

Daily WOD

“Shoulders? What shoulders?” (AMRAP – Rounds and Reps)

Complete AMRAP 12min of the following:

10 Hang Power Cleans 135/95#

10 Bar Facing Burpees

10 Shoulder to OH 135/95#

10 Hand Release Pushups