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 (3×5 (Increase from 7.09.21))
Clean Pull (3×3)
Daily WOD
Metcon (Time)
Complete for Time:
20 TTB
30 Clean & Jerks 135/95#
40 Box Jump Overs 24/20″
50 DU
40 Box Jump Overs 24/20″
30 Clean & Jerks 135/95#
20 TTB
Timecap 18min