CrossFit – Wed, Feb 11

South Park, Potrero Hill – CrossFit

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
– RX –

AMRAP 5:

1 squat clean (105/165 lb)

1 shoulder-to-overhead

– INTERMEDIATE –

AMRAP 5:

1 squat clean (75/115 lb)

1 shoulder-to-overhead

– BEGINNER –

AMRAP 5:

1 squat clean (35/45 lb)

1 shoulder-to-overhea

– MASTERS 55+ –

AMRAP 5:

1 squat clean (75/115 lb)

1 shoulder-to-overhead

Skill Work (Checkmark)

Post-workout strength

On a 10:00 clock:

Build to a heavy clean and jerk

Stretching (Checkmark)

1 set:

1:00 banded shoulder stretch/arm

Week Preview

Thurs- Row/ Box step-overs

Fri- Double unders / Snatches (increasing load)

Sat- Partner WOD- T2B/ Handstands/ Wall balls/ Lunges

Sun- Deadlifts/ Bar-Facing burpees

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