CrossFit Hanover – CrossFit

Warm-up

Clean & Jerk Warmup (No Measure)

Do 2-3min cardio of your choice, then complete the following C&J drills:

Clean Deadlift to Knee (top) x 5

Hang Clean Pull x 5

High Hang [squat] Clean x 5

Mobilize your front rack for 1min, then:

Clean Deadlift to Knee – Pause 3sec, then Hang [clean] x 3

[Squat] Clean x 3

Split Jerk x 3

Mobilize your hips for 1min, then:

[Squat] Clean + Jerk x 6 – *These are not touch and go Clean & Jerks. Add weight after every 2 reps and work up to roughly 50% of your current 1rm.

Weightlifting

Clean/Power Clean/Jerk Complex (E2MOM x 5)

Clean + Clean + Hang Power Clean + Jerk

Front Squat (3,3,3 (10min cap to complete))

Daily WOD

Metcon (4 Rounds for reps)

Tabata these:

Row (Cal)

Air Squats

Bike (Cal)

GHD Situps

Rest 1min between rounds.