CrossFit Hard Boiled – CrossFit

3 Position Clean (7×1)

1 rep from the hang

1 rep from the knee

1 rep form the floor

Pausing Overhead Squat (5×2)

(3) Pauses during the lift:

– 5 second pause at parallel

– 5 second pause at bottom of squat

– 5 second pause just above parallel (power receiving)

Keep the load light. PVC, weighted PVC, or even just the bar.

Focus is on technique and positioning.

Initiate with hips.

Heels down.

Midline on (core tight)

External rotation

Only time you should be adding weight is if you’re moving well.

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