Black Teakwood

CrossFit Boro – CrossFit

Working with a dumbbell is one of the best things you could do for your training. Having to control a unilateral (one-sided) load is considerably more difficult than a bilateral (think barbell) load. Training with them improves stability, strength, coordination, and balance. Dumbbell movements have been prescribed in Open workouts for the past two years with last year being the first time for 1-Arm Hang Clean and Jerks. We are putting a fresh spin on the movement with the 1-Arm Squat Clean and Jerk…adding in a pull all the way from the floor with a squat mixed into each rep (You’re welcome!!!) Then, as if you won’t already be breathing heavily, we threw in some jump rope work to up the ante.

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A: Metcon (AMRAP – Reps)

Get as far as possible in 18 minutes:


1-Arm DB Squat Clean & Jerk* (50/35#)

30 Double Unders after each set of C&J

*Switch arms every 5 reps


anterior shin smash

side deltoid smash

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