CrossFit Hanover – CrossFit

Warm-up

Power Clean Warmup (No Measure)

3min cardio followed by 3x:

5 Pause Clean Deadlift

4 Hang Clean Pull

3 High Hang Muscle Clean (Elbow Speed)

2 Power Clean

Weightlifting

Power Clean (5×3 Power Clean (Same weight, heavy))

Clean Pull (3×3)

Daily WOD

Metcon (4 Rounds for reps)

Complete 4 rounds of the following:

30sec Hang Power Cleans 115/75

30sec Box Jumps 24/20″

30sec Shoulder to Overhead 115/75

90sec Rest

Score total reps per ROUND (4 rounds)