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
