9/17/18 - CrossFit Good Life
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CFGoodLife – Barbell Club

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Metcon (Weight)

Pausing Clean Deadlift 5X3

-pause 3 sec 1″ off the floor and again at above knee

-weight should be 1rm clean or body weight

Hang Squat Clean and Jerk 5X(2+1)

-perform 2 unbroken hang squat cleans then 1 push jerk

-weight approximately 50-65% 1rm

Jerk Complex 5×1

1 push press

1 push jerk

1 split jerk

From the rack, work tl a heavy then repeat for 5 reps. Score is weight for jerk complex.