Main WOD
"Open 11.3"
5 minute AMRAP
Squat Clean* & Jerk (165/110)
Score = 1 point for the clean, 1 point for the jerk
* If you can't squat clean, power clean the weight and then front squat it.
Skill Work
Max effort Toes to Bar in 3 attempts
Optional Strength Work
Three-Position Snatch at 75% 1-1-1-1-1-1-1
Post score to whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
REMINDER -- Bring $ and place your IMCF hoodie/jacket orders TODAY!
Wanna compare your results to the 2011 Open Competitors? Check them out here. For men, the score to beat is 93 (who else, Rich Froning), for women the score to beat is 90 (Sarah Maas).
Main WOD
If you participated in the CrossFit Open in 2011, you might remember this workout. I (Susan) was still doing P90X at the time, so I've got no special insight on this one. Push yourself a little on the weight. After all, it's only 5 minutes. As always, maintain good posture throughout the lift--chest up, elbows up, knees out--to avoid injury.
Skill Work
Test your grip strength with three max effort sets of toes to bar. For efficiency tips, watch this video.
Optional Strength Work
A three-position snatch starts from the top and works down to the floor. So, your first snatch is from the high hang (barbell at the waist). Your second snatch starts just above the knee. Your final snatch is from the floor. One rep consists of all three movements--high hang, above the knee and from the floor. Do seven sets of this complex. Try to catch all of your lifts in a full squat.
ROUTINE IS THE ENEMY.