CrossFit Hanover – CrossFit
Barbell Warmup – Power Clean (No Measure)
Row/Bike/Jump Rope for 2-3m, then complete 3 rounds of:
8 Clean Deadlift
6 Low Hang Clean Pull
4 Hang Power Clean
2 Power Clean
*Your first two rounds should be with an empty bar. Add a light weight for your last round. Perform any relevant mobility before starting your work sets.
Power Clean (5×3 @ Same Weight, Increase from 9/8 if you can )
Clean Pull (3×3)
Complete 15-12-9 of the following:
DB Deadlifts 50/35#’s
Then, Immediately complete 15-12-9 of the following:
DB Front Squats 50/35#’s
*Use a gymnastics progression. Scale to pushups if need be.