CrossFit MontCo – CrossFit
Strength
Strict press + push press + push jerk – COMPLEX (1 strict press + 3 push press + 4 push jerks @ 88%)
Strict press + push press + push jerk
10 rounds
Metcon
We are doing 11.3 three times.
REST 3 MINUTES BETWEEN EACH WOD.
Squat clean + jerk = 1 round
If you hit a good squat clean and time cap on jerk, that is 1 rep
– If you hit a good squat clean and miss the jerk, you do not need to squat clean again, a power clean to jerk is fine
– you must hit a squat clean and jerk before moving onto the next squat clean
– any press is permitted: push, jerk, split, thruster
– squat clean to thruster is permitted
– power clean + front squat then any press is permitted
Standards
1. Hip crease below knee
2. Locked out elbows above ears
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
After Party
200 DUBS for time (Time)
7 min. Cap