Workout of the Day
METCON
“Power 11.3”
AMRAP 5:00
1 Power Clean
1 Jerk
Notes
This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for 11.3 were 165/105 and should be loads that challenge and slow you down, but still allow you to perform the movement correctly and consistently. In the classic version, world class athletes were performing 35-45 Rounds. Aim for a weight that will get you roughly 20-25 reps. Remember, 1 power clean + 1 Jerk = 1 round. If you miss a jerk, you’ll have to clean the bar again however that rep won’t count towards your score.
ASSISTANCE
A1: DB Bench Press
4×8-12
A2: Double Kettlebell Front Rack Carry
4 x1:00
A3: Wide Grip Ring Row
2×8-12
Notes
Work up through progressively challenging sets of each exercise. You first set should be more of a warm-up/primer set and then each subsequent set becoming a little more challenging than the last. For the Wide Grip Ring Rows, the intention is to work your Upper back more than your lats, so be sure to flare your elbows out, think about spreading the rings at the top and use a more upright angle then you would for a traditional ring row.
BRAIN ASSISTANCE
CrossFit Group Class Programming Template (WK6/7)
Welcome back to CFSBK Erick P! Erick recently returned to Brooklyn from his home country, Ecuador. He is a L2 CrossFit trainer, holds many certifications and is a former affiliate owner in Quito. Catch him in Open gym at a CFSBK near you!
There is only 1 slot left in out Jump Rope Workshop with Coach Lynsey on 2/19!
Josh Bridges Retests CrossFit Open 11.3 | Paying the Man Ep.086
The Wordle is driving me crazy!
Its obvious once you get it…..
What a great wordle! First time trying the trend and got it on 3rd try!