CrossFit Main Site WOD
155 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
CrossFit Hanover WOD
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**Our UPDATED class schedule is as follows:
Monday-Friday WOD’s – 4:30am, 11:30am, 12:30pm, 5:00pm, 6:00pm
Saturday 7:00am Skill Class*, 8:00am WOD, 9:00 Open Gym**
*Skill Class – Every Saturday we’ll pick apart a movement or two for an hour to help you understand the key components, visualize proper execution, and to drill drill drill. Example – this past week we worked on the Clean and Jerk. We spent <5 minutes reviewing proper foot position, back position, hip position, head position, etc. From there we worked on execution using PVC bars, then we moved to 45# bars. Some kept working with the bar while some added weight. We worked on push jerks AND split jerks to help people find their strengths/weaknesses. We generally don’t pick the skill until the morning of the class, but if you want something specific we can accomodate it!
**Open Gym – this is a perfect time to bring a friend, come try new exercises, or just hang out and enjoy being around other CrossFitters. Generally those who do our Saturday Team WOD stick around and hang out. We encourage people to come and ask questions they may have about CFH, our programming, our classes, our philosophies, whatever you want.