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)