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CrossFit Boone – CrossFit

Back Squat (3-3-3-3)

4 sets of 3 reps with a 3 second pause at the bottom.

Really focus on the pause at the bottom and keeping your chest up.

Go as heavy as you feel comfortable.

Metcon (AMRAP – Reps)

10 Minute AMRAP:


Single Arm Dumbell Hang Clean & Split Jerk (50/35)


RX+ = chest to bar

Add 4 reps each round.

You do not need to alternate on the single arm dumbbell hang clean and jerk. Split the reps evenly and it HAS to be a split jerk. We saw this movement in the Games and I have a feeling it will be coming up in the Open in a few weeks. Let’s get comfortable with the uncomfortable!