01.04.2017

CrossFit Silos – CrossFit

Weightlifting

Press Behind The Neck In Split (1×5)

Work up to a heavy set of 5. Record your heaviest set of 5. Then spend 10 minutes working on your clean and jerk technique in preparation for the 11.3 workout.
Movement demo: http://www.catalystathletics.com/exercise/409/Press-Behind-The-Neck-In-Split/

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
If you miss a jerk you may power clean the bar to set up your jerk attempt. Go for the split when your legs are tired!

2011 Demo Workout: https://www.youtube.com/watch?v=LnraUt0SQow

Workout standards here: http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf

Metcon

Cash Out

Around the Worlds (4 Rounds for reps)

4 sets of 10 Around the Worlds- keep your core tight- go K2E for scale
Video here: https://www.youtube.com/watch?v=4p_T3YMcdDo

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