Tuesday Workout: Games Open WOD 11.3 and a Quickie

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Skill

Practice drills for the Squat Clean & Jerk.

WOD

Level 1

AMRAP in 5 minutes of:

  • DB Squat Clean & Jerk (30/20# per hand)

Rest 5 minutes, then AMRAP in 5 minutes of:

  • Wall Ball (14/10#) x 5
  • Hanging Knee Tuck x 5

Level 2

CrossFit Games Open Workout 11.3

AMRAP in 5 minutes of:

  • Squat Clean & Jerk (165/110#)

Rest 5 minutes, then AMRAP in 5 minutes of:

  • Wall Ball (20/14#) x 10
  • Toes-to-Bar x 10

Compare to 2/6/12 and 4/7/11.

27 thoughts on “Tuesday Workout: Games Open WOD 11.3 and a Quickie

  1. Lvl 2
    Squat C&J: 19@70#
    WB & T2B: 3rds +15

    Felt in a bit of a funk today.(Too much wood cutting yesterday?)

  2. Squat C&J: 26@55#
    WB &t2b: 5– did 1 rd w/ 10 reps, then switched to five reps per rd. still can’t string t2b together well and did k2c for last 5.

    1. I reviewed this a while back, it helped with T2B:
      Chris Spealler toes to bar: http://www.youtube.com/watch?v=IJZpz5C1dAA

  3. Squat C&J: 20@95 (could have done more at this weight; at least 25 next time)
    WB & T2B: 4 rds + 2 T2B

    (still working out an injury – left groin; split clean was testy)

    1. Squat C&J: 27@95 (added more Saturday)
      WB & T2B: 4 rds + 7 WB (less WB than earlier)

  4. 23 at 55#
    4 rds + 4 wall balls

  5. 14 rx. +8 from last year
    5 even

  6. Squat C&J: 25@55
    WB & T2B: 4 rds + 7 WB

  7. 19 @ 80#
    4 rounds even for wb and t2b

  8. 14@ 84#
    111 reps w/ 14# wb

  9. 17 reps at 95#. I was struggling with coordinating the entire motion together.

    3 rounds of wb/t2b + 10 wb + 7t2b

    Much slower than expected.

  10. 16.5 reps @ 115#
    4 more reps, 5# heavier than 2/6/12

  11. 19 @ 110# (all power clean, front squat, split jerk)
    4 rounds + 7 wb rx

  12. 10 @ 150
    5 rds + 1wb

  13. 23Rx
    93Rx

  14. WOD 1: 18 @ 79#
    WOD 2: 4 rds + 5 (10# WB)

  15. Squat and CJ at 155# for 5 then 135# 10 for a total of 15
    WOD 2: 4rds = 80

  16. WOD 1: 15 @ 135 just the squat clean no jerk
    WOD 2: 90 (sit ups instead of toes 2 bar)

  17. 24 SCJ @ 135 lbs
    96 reps Rx

    1. And that’s two more SCJ at twenty lbs heavier than last year. Shazam! Results!

  18. 21 @ 110# (11# heavier and 1 more rep)
    then 3 rounds….
    wallball: 2, joyce: 0

  19. 21 @ 70#
    WOD: 8 rds even (sets of 5 and t2b degenerated into k2c)

  20. on 2/7/13

    28 rx (7 rep PR)

    in last minute legs and motivation stopped obeying my will, otherwise I was shooting for 30

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