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.