CrossFit Hanover – CrossFit
Warm-up
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.
Weightlifting
t: Power Clean (Establish 1RM)
Daily WOD
Metcon (Time)
50/35 Cal Echo Bike Buy-In then
5 RFT of the following:
8 Squat Cleans 135/95#
8 Chest to Bar Pullups
Timecap 14min
*Scale so you can complete this.