CrossFit Hanover – CrossFit


Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.


Power Clean (6×2)

We did these last on 8/9. Try to increase your load from that date.

Clean Pull (3×3)

Daily WOD

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 10min of the following:

5 Clean & Jerks 155/105#

10 TTB

15 Box Jumps 24/20″

Continue with Part 2 as soon as the 10min AMRAP ends.

Metcon (Time)

Run 800m for time as soon as Part 1 ends.