5
Apr
220406
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Scaling:
Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.
Intermediate Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
♀ 85 lb ♂ 125 lb
Beginner Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
♀ 35 lb ♂ 45 lb