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!