CrossFit Hanover – CrossFit


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


Power Clean (4×4 @ Same Weight (Add from 7/9))

This is 4 sets of 4 reps at the same weight, so get up to speed and get rolling. If you came on 7/9, increase your load from that day. Remember, slower to the knee, explosive above the knee.

Don’t use a weight that causes your mechanics to fall apart – you should have consistent footwork throughout, avoiding early arm bend and fully extending your hips at the top of the movement.

Clean Pull (3×3 @ Same Weight (Go heavier than your PC’s))

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 14min of the following:

3 Power Clean + Jerk 185/115#


15 GHD Situps

200 Sprint

6 PC & Jerk


15 GHD Situps

200m Sprint


200m Sprint


200m Sprint

This one is all about choosing a progression/load that challenges you, but also one that allows you to keep somewhat of a consistent pace.

For the clean and jerks, choose a weight that is challenging but sustainable. You won’t get into a really high rep range but you’ll be doing other exercises that will make your clean and jerks more challenging.

For the BMU, substitute Chest to Bar Pullups, Strict Pullups, Kipping Pullups, or pullup variations that challenge yourself to get stronger and work on a tougher skill.

Sub for GHD Situps are Medball Situps or Abmat Situps.