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