CrossFit Hanover – CrossFit

Warm-up

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.

Weightlifting

Power Clean (5×3 @ Same Weight, Increase from 9/8 if you can )

Clean Pull (3×3)

Daily WOD

Metcon (Time)

Complete 15-12-9 of the following:

DB Deadlifts 50/35#’s

C2B Pullups

Then, Immediately complete 15-12-9 of the following:

DB Front Squats 50/35#’s

HSPU*

*Use a gymnastics progression. Scale to pushups if need be.

Timecap 12min