Strength & Power:
All sets done @ 80-85% 1RM (Rest 2:00-3:00 between sets)
CrossFit Open Workout 11.3
AMRAP in 5:00 Min of:
*Clean & Jerk (165/110)
*In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.
The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
Double Under/KB Swing Form & Technique Work
10 Rounds for Total Reps:
AMRAP Double Unders – :30 sec. (do Doubles)
AMRAP KB Swings – :30 sec. (50/30)
AMRAP Air Squats – :30 sec. (MB Depth)
Rest 90 seconds
Elite Training Camp: