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 (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