Today we will be performing the CrossFit Open workout assigned for the CrossFit Games week three competitors.
Warm-up with front squats 3×5 and push press 3×5. Make sure you have good mobility in your shoulders before attempting this workout. I am excited to see how everyone does!
wod: 5 minute AMRAP
Squat clean and jerks (110/165) If you are competing in the Sectionals for the CrossFit Games this year you must do the prescribed weight.
If you are not competing find a good weight that you can maintain good form perform multiple reps of.
Here is the video that will explain the movement requirements for the workout. THIS IS GOING TO BE FUN!!!
Instructions for Workout 11.3
I think the men’s weight is 165#
You are correct! Nice catch. I watched the video late last night and I think I was hoping for a lighter weight…
Will be doing this at Crossfit Hilton Head. While the heavy weight for this sucks….seeing palm trees after a WOD does not. Good luck to all!
Must be nice. Take a picture for me!
Lin – will we be doing this again Saturday?
Yes Dave, we will still do this WOD on Saturday at 10am!
YES! I figured this would give us a good understanding of what the workout requires and also enough time to recover for Saturday!
Everyone did great! THAT was a lot of fun! I think even a few people did multiple reps of their PR for the wod…:-)