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