Wednesday, April 13, 2011

CrossFit Games Open 11.3

 The weather is finally warming up, so I shaved off the beard!

Buy-in
Warmup (10’)
NORCAL, Jumprope, Burgener WU
Skill (5’)
CFE
  • Relax foot while partner pushes calf down, run 100m.
  • forward lunges 3 x 10 each side.
Clean & Jerk, skill & warmup
WOD
Complete as many rounds and reps as possible in 5 minutes of:
  • Squat clean 165/110
  • Jerk 165/110
Cash-out
Stretching (5’)
Test: squatting
Lower leg on table, butt back, hold down foot, load 
  1. PNF
  2. Over foot
  3. Over knee

2 comments:

  1. CW 12 rounds at 105#. It went o.k. The weight felt about right.
    It was hard and then it was over. I like that.

    ReplyDelete
  2. 15 Rounds @ 65#. A lot tougher than I thought it would be. I really need to work on my clean form!

    ReplyDelete

How'dja do? Waddya think?