Tuesday

12 days of Christmas4 Front squats 3 box jumps 2 wall climbs 1 power clean

Workout 11.3

 

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk

After your 'WOD' complete the following:

Back Squat 5x3 @81%

 

MEN includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (110lb / 50kg) Jerk (110lb / 50kg)

MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (135lb / 62kg) Jerk (135lb / 62kg)

MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (75lb / 35kg) Jerk (75lb / 35kg)

 

 

Description

Squat clean and Jerk In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels