Nov 17, 2013

Monday 11.18.13

Main WOD
"Open 11.3"
5 minute AMRAP
Squat Clean* & Jerk (165/110)
Score = 1 point for the clean, 1 point for the jerk

* If you can't squat clean, power clean the weight and then front squat it.

Skill Work
Max effort Toes to Bar in 3 attempts

Optional Strength Work
Three-Position Snatch at 75% 1-1-1-1-1-1-1

Post score to whiteboard and to comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

REMINDER -- Bring $ and place your IMCF hoodie/jacket orders TODAY!

Wanna compare your results to the 2011 Open Competitors?  Check them out here.  For men, the score to beat is 93 (who else, Rich Froning), for women the score to beat is 90 (Sarah Maas).

Main WOD
If you participated in the CrossFit Open in 2011, you might remember this workout. I (Susan) was still doing P90X at the time, so I've got no special insight on this one. Push yourself a little on the weight. After all, it's only 5 minutes. As always, maintain good posture throughout the lift--chest up, elbows up, knees out--to avoid injury.

Skill Work
Test your grip strength with three max effort sets of toes to bar. For efficiency tips, watch this video.

Optional Strength Work
A three-position snatch starts from the top and works down to the floor. So, your first snatch is from the high hang (barbell at the waist). Your second snatch starts just above the knee. Your final snatch is from the floor. One rep consists of all three movements--high hang, above the knee and from the floor. Do seven sets of this complex. Try to catch all of your lifts in a full squat.

8 comments:

ROBERT KINNEY said...

Anybody else feel destroyed and hungry all day? Tomorrow should be a fun way to work out the soreness...

Allan Jackman said...

27 Rx
The squat was the taxing movement.

Followed by 20-20-20 T2B

Snatch work at 75

Sam Friend said...

18 Rx
Started to realty feel heavy after the first 3 or 4.
Shoulders were really feeling this weekend competition during the T2B (20, 12, 15) and snatch work (75).

Adam Thompson said...

41 Rx

My legs are crazy sore from this weekend. As all Open workouts, this was much harder than it looked on paper.

17-12-11 T2B

135 3-position snatch

scottnkelly9901 said...

IMCF Hohenfels:

Lead-in:
3-pos Snatch (Snatch 1RM ~145lb)
1-1-1-1-1-1-1 @ 95lb
*stayed light to focus on technique; still got "hard" on 6 and 7. Need more practice

WOD:
16 @ 135lb
scaled in an effort to increase power output...consistent form throughout but hard time getting on the gas today

Follow-thru:
Squat-clean and Jerk @ 135lb
14x reps - rounded out 30x reps total but used last "set" to focus on technique...persistence payed off as the last 5-7 reps felt "easier"
Then 2x T2B
20
12

Andy said...

So to beat Froning, I just have to do a 165 C&J every 6 seconds or so for 5 straight minutes? Seems doable.

Decompression week for me. Thinking a lot of mobility and skill work, and (like this AM) catching up on sleep.

Off to do some light snatch work...

Susan Friend said...

43 Rx

10-10-10 T2B

3-Position Snatch with 45-lb bar. I didn't have much strength left for the snatch work and bailed after only a couple of sets. I'm saving my energy for tomorrow's One and a Quarter Front Squats. They are exactly the medicine I need!

Nice job on the T2B, Allan, Sam and Adam! Those are strong sets.

Dan R. said...

34 @ 135
3 position snatch @ #65
20-13-10 TTB