Front squat 3-3-3-3-3 reps
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Followed by Clean and Jerks.Â Perform four clean and jerks at varying weights to decide what weight you can hold onto while performing 15 consecutive clean and jerks without dropping the bar or re-gripping the bar (unless done while it is resting ON YOU).Â Therefore:
15 Touch ‘n’ Go Clean and Jerks – Maximum Weight Possible
(Power Cleans are acceptable for this CrossFit Challenge)
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Chad in the dip drive before the jerk.
Keep the elbows high, drop down so that the crease of the hip is below the knee.Â Power up by driving the elbows up, nine times out of ten you miss the lift because you fail to keep the elbows high, which will drive the weight back onto your shoulders and allowing you to engage your hamstrings.