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 (4×4 (Increase from 8/27))
Clean Pull (3×3)
Daily WOD
Metcon (Time)
Complete for Time:
18 DB Hang Squat Cleans
17 DB Push Press
16 TTB
Run 200m
15 DB Hang Squat Cleans
14 DB Push Press
13 TTB
Run 200m
12 DB Hang Squat Cleans
11 DB Push Press
10 TTB
Run 200m
9 DB Hang Squat Cleans
8 DB Push Press
7 TTB
Run 200m
6 DB Hang Squat Cleans
5 DB Push Press
4 TTB
Run 200m
3 DB Hang Squat Cleans
2 DB Push Press
1 TTB
Run 200m
Timecap 18min
Rx 45/30’s