CrossFit Hanover – CrossFit


Barbell Warmup – Power Clean (No Measure)

Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:

8 Clean Deadlift

6 Low Hang Clean Pull

4 Hang Power Clean

2 Power Clean

*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.


Power Clean (5×3 (@ Same weight – add from 7/20))

This is 5 sets of 3 reps at the same weight, so get up to speed and get rolling. If you came on 7/20, 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.

Front Squat (8,8,8 (Increase load from 7/6))

We haven’t front squatted since 7/6 – go back to that date and plan to go heavier on all 3 work sets as we’ve decreased the working volume by 6 reps. These should all be heavy sets, but you should be able to maintain mechanics throughout:

– Chest/Elbows UP

– Trunk TIGHT

– Full DEPTH

– Heels DOWN

Daily WOD

Metcon (4 Rounds for reps)

E4MOM x 4

1min ME Front Squats 115/75#

1min ME Calories Echo Bike

2min Rest

Move from one exercise to the next as quickly as possible and score total reps PER ROUND (5 rounds).
This workout is a 1:1 work/rest ratio – that’s a LOT of rest. EARN IT. You’ve only got 4 rounds – you need to stay way outside of your comfort zone here and push your pace. The barbell weight should be fairly light, thus the lower than average Rx weight for the movement – scale appropriately so you can work for the majority of your minute. A good score for this will be somewhere around 30 reps per round.