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 (6 x 2 @ Same Weight (Increase from 7/29))
We’re getting to the “almost 1RM weight” zone with these sets of 2, but don’t lose sight of the volume you’ll be working at – 6 sets of 2 reps should put you somewhere around 85-95% of your 1RM, but don’t go so heavy that you have to adjust the weight around set 4-5. Stay focused, rest as needed between sets, and be FAST!
Clean Pull (3×3)
Focus on keeping your chest ahead of your bar as long as possible and remember the tempo – slow and controlled to the knee, fast and explosive above.
Daily WOD
Metcon (Time)
Complete 2 Rounds for Time:
18 DB Burpee Deadlifts
200m Sprint
18 DB Hang Power Clean
200m Sprint
18 DB Push Press/Jerk
200m Sprint
Rx = 50/35#’s
Timecap – 15min