Workout of the Day
METCON 1
“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 the challenge and slow you down, but still allow you to perform the movement correctly and consistently for the 5 minutes. In the classic version, world class athletes were performing 35-45 Clean and Jerks. 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.
METCON 2
EMOM 15:00
3 Kipping Pull-Ups
6 Burpees
Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bar for an extra challenge.
Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.
CrossFit Group Class Programming Template (WK2/2)
Welcome new Foundations grads Miles, Kevin, Ashwin and Sara!
11.3
CrossFit Open workout 11.3 means that in 2011 this was the 3rd event in the CrossFit Open. Check out this demo back from 12 years ago!