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 + Clean + Front Squat (E2MOM x 8)

Clean

Clean

Front Squat

Daily WOD

Metcon (Time)

Complete 5 Rounds, each for time:

250m Row

20 Abmat Situps (w/ Feet Anchored)

Rest 1min

Emphasize intensity of sprint on rower and minimize downtime during movement transition.