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.


2 Cleans + 1 Jerk (E2MOM x 7)

Complete 2 [Full] Cleans + 1 Jerk. Only touch and go if you’re able to do so with solid positioning throughout. If you don’t touch and go, only rest 3-5 seconds from the first clean to the second.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of:

50 Double Unders

15 Clean & Jerks 155/105#

15 Hand Release Pushups

Rest 2min

Timecap 18min