Saturday, February 21, 2015

Here we go. 

A simple little throwback CrossFit Open WOD.

This will be right in the wheelhouse for some people. For others they will want nothing to do with it. Kind of like today. Those ninjas out there loved today. Pullups and Burpees. Tomorrow it is all about moving weight. 

Without further ado...

Open WOD 11.3

5min AMRAP

  • Squat Clean (165/110lbs) (115/75lbs)
  • Jerk (165/110lbs) (115/75lbs)

The Rx'ed weight for this workout is 165lbs for guys and 110lbs for ladies. Scale as needed so you can keep your form solid and keep moving through your reps. The clean counts for one rep and the jerk counts for one rep, but in essence it is a squat clean and jerk. The athlete can go through a squat clean thruster or a power clean- front squat - split jerk or any variation in between as long as they pass through parallel in their squat and lock the bar out overhead. 

We will have a long warmup before this workout and move through these two movements so we are well aware of what we will be doing once the workout starts. 

- Team 782