Monday – August 7, 2017 – 170807
Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side.
Strength: Bench Press 1×5 @70%, 1×3 @80%, Max Reps @90%
Metabolic Conditioning: “CrossFit Games Open 11.3”
Total reps in 5 minutes
Squat Clean (Heath: two 25lb dumbbells -power clean to front squat, Athletic*: 110lb, Performance: 165lb)
*Women’s “Performance” weights and reps (Rx)
NOTE: You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.
Scaling Guide: 30-65 “points” (each clean counts as 1 point, and each jerk counts as 1 point)
Compare to: CrossFit Open 11.3 (“CrossFit Classic”)
Coaching Tips: Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute, then speed up on the last two minutes if you can. Power clean to front squat is acceptable. Remember that these should be ‘heavy’, and that you should be thoroughly warmed up before even starting. 5 minutes isn’t enough time to ‘ease’ into it!
Optional ‘Cash Out’: 4 min max row or airdyne for calories
“By the Numbers” Book References: Clean p. 404, Push Jerk p. 424