Strength 1
Split jerk balance
5 x 3
*technique; not a heavy 3*
Strength 2
Clean and jerk
Heavy double
Cashout WOD
Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165/110)
Jerk (165/110)
** So we have the CrossFit Open starting this week, and continuing to repeat previous Open workouts.
One thing, and really the only thing to say about this workout, is that CrossFit tends to be somewhat ‘lax’ on standards. Linked above – and HERE – is the video describing the standards for this workout. Honestly, the description is long winded and Tony Budding just rambles on, so here’s what’s going on. Basically, you need to get the bar off the ground, then you need to squat it, and then you need to put it overhead. Your butt needs to pass below parallel for the squat to count, and you need to stand up completely with weight overhead and arms/hips/legs locked out, before returning the bar to the ground and repeating the movement and repeating as many times as possible in 5 minutes.
Before getting to that, we’ll spend some time on technique work – some new technique work – to get you more familiar with the split jerk. This helps with getting the BODY under the bar, not just throwing your head and chest forward and leaving your hips back. Technique, technique, technique. Drill, drill, drill, and prepare yourself for the second portion – heavy C&J double – and the cashout WOD.