Monday January 3rd – Diamond Hill CrossFit
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Monday January 3rd

2
Jan

Monday January 3rd

22.01.03

OPEN WORKOUT 11.3

INTENDED STIMULUS

Complete 5-10 reps per minute.

Loading should be moderate.

Fast singles for most of the workout.

Always pushing for one more rep

RX

AMRAP 5:
1 squat clean (165/110 lb)
1 jerk

LEVEL 2

AMRAP 5:
1 squat clean (135/95 lb)
1 jerk

LEVEL 1

AMRAP 5:
1 squat clean (75/45 lb)
1 jerk

SKILL WORK

Pre-workout:
EMOM 8:
4 box step overs
4 box jump
4 box jump over

STRETCHING

Accumulate
1:00 couch stretch / side
1:00 quad foam roll /side
1:00 press-up hold

WHITE BOARD BRIEF

Target reps |  5-10 minute

Today we are retesting Open Workout 11.3. For those of you who remember this workout or have previously completed it, you should look back at your scores. This will provide you with a goal.

This workout may only be 5:00, but I can promise you it packs a punch.

The challenge lies in trying to get as many reps as possible in the allotted time. For each squat clean and jerk, you will receive 2 reps because each movement counts as 1 rep. Even if you can only get 1 squat clean with the remaining time at the end of the workout, go for it!

The load should be moderate. It should not feel super light or super heavy. This is a weight we can move for 5-10 squat clean and jerks per minute. Another way to look at it is at least 1 squat clean and jerk every :10.

Have fun with this workout and be hungry for one more rep.

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