CrossFit Hanover – CrossFit
Warm-up
[Squat] Clean Warmup (No Measure)
Complete 2-3m of Cardio, then 2 rounds of the following:
5 Deadlifts
5 Hang Clean Pulls
5 Front Squat
5 Split Jerks
*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.
Weightlifting
Hang [Squat] Clean + Thruster Complex (E3MOM x 5 – Add weight each complex.)
Complete 5 Hang Squat Clean + 5 Thrusters
Daily WOD
Metcon (Time)
Complete 3 Rounds for time of the following:
10 Medball Clean OTS 100/60#
100’ Gut Carry 100/60#
20 KB SDHP 70/53#
100’ Waiters Walk 70/53#