CrossFit Hanover – CrossFit


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.


Power Clean EMOM (E2MOM x 7)

E2MOM x 7

5 Power Cleans + 5 Hang Power Cleans

* Add weight to each complex if you can.

Daily WOD

Metcon (AMRAP – Rounds)

“Death by”


6 Box Jumps 24/20″

9 DU (27su)

*Find a weight/progression that challenges you but also allows you to complete a minimum of 10 rounds. Cap is 18 rounds. If you can easily do 10 rounds, scale up! When you fail, complete AMRAP to the 18min mark of the triplet to get reps in. Log total rounds completed before failure.