CrossFit Hanover – CrossFit
Warm-up
Power Clean Warmup (No Measure)
3min cardio followed by 3x:
5 Pause Clean Deadlift
4 Hang Clean Pull
3 High Hang Muscle Clean (Elbow Speed)
2 Power Clean
Weightlifting
Power Clean + Power Jerk (E2MOM x 12)
E2MOM x 12
A: 5 x Power Clean + Push Jerk
B: 5 Hang Clean Pulls + 5 Standing Broad Jumps
Daily WOD
Metcon (5 Rounds for time)
Complete 3-5 Rounds, Each for Time of the following:
30/20 Cal Ski
30 Russian KB Swings 45/35#
Rest 90sec