CrossFit Hanover – CrossFit

Warm-up

[Squat] Clean Warmup (No Measure)

2-3min Cardio followed by 3x

5 Clean Deadlift to Knee

4 Hang Clean Pull

3 High Hang [Squat} Clean

Then, practice your full clean.

Weightlifting

Clean Pull + Hang Clean + Front Squat + Jerk (EMOM x 12 – Increase load every 2-3 rounds.)

Follow details in rep scheme.

Daily WOD

Metcon (4 Rounds for time)

Complete 4 Rounds, Each for Time of:

30/20 Cal Echo

30 GHD Situps*

*Sub Abmat Situps

Rest 2min between efforts.