CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.

Weightlifting

Clean + Clean + Front Squat + Jerk (E2MOM x 8)

Clean

Clean

Front Squat

Jerk

Clean Pull (5×3)

Superset work sets with 15 Back Extensions

Daily WOD

Metcon (Time)

Complete 40-30-20-10 of the following:

Deadlift 95/65#

Hang Power Cleans 95/65#

Front Squats 95/65#

Shoulder to OH 95/65#

Back Squats 95/65#

E4MOM do 10 Bar Facing Burpees

Accessory Work

Metcon (AMRAP – Rounds and Reps)

Complete AMRAP 15min of the following:

20 Medball Situps

20 Medball Rollups

20 Plate Rotation Ea

20 Hanging Knee Raises

100′ Bear Crawl