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 (7×1 (Increase from 8/9))

This won’t likely be be a 1RM for everyone. Remember you need to focus on mechanics – these reps should all look the same. Stay focused, rest as needed between sets, and be FAST!

Clean Pull (3×3 (Same weight))

Stay tight and really focus on accelerating the bar above the knee.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 20min of the following:

50 Wallballs 20/14#

40 DB Hang Power Cleans 50/35#

30 Toes to Bar

20 Jumping Lunges (total)

10 HSPU