CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
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