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)
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP 10min of the following:
5 Clean & Jerks 155/105#
15 Box Jumps 24/20″
Continue with Part 2 as soon as the 10min AMRAP ends.
Run 800m for time as soon as Part 1 ends.