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