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