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.


Power Clean Complex (7 x 2 Power Cleans + 1 Jerk)

This complex will vary based on the day. Read the details in the section below.
Increase load from set to set. Focus on mechanics and footwork in particular, especially once load gets high.

Daily WOD

Metcon (3 Rounds for reps)

AMRAP 6min

7 Hang Power Cleans 135/95#

7 Shoulder to Overhead 135/95#

14 Pullups

28 Double Unders

Complete 3 x 6min rounds – rest 2min between rounds. Restart the AMRAP each time. Score total reps in each round.