CrossFit Hanover – CrossFit


[Squat] Clean Warmup (No Measure)

Complete 2-3m of Cardio, then 2 rounds of the following:

5 Deadlifts

5 Hang Clean Pulls

5 Front Squat

5 Split Jerks

*Complete one round without weight, then add weight and take more time to complete the second round. Focus on positions and technique.


2 Cleans + 1 Jerk (Complete 7 Complexes, Increasing Load as Needed)

Complete 2 [Full] Cleans + 1 Jerk. Only touch and go if you’re able to do so with solid positioning throughout. If you don’t touch and go, only rest 3-5 seconds from the first clean to the second.

Clean Pull (3×3)

Daily WOD

Metcon (Time)

Complete 5 Rounds of

15 Cal Ski Erg

15 GHD Situps

1min Rest

Emphasize intensity in each round.

Timecap 15min