11.3

11.3

PSKC CrossFit – CrossFit

Video demo of the 11.3
https://www.youtube.com/watch?v=UznaLYllaXw

Weightlifting

Squat Clean and Jerk (Work up to a heavy single for the day. )

We are going to spend a good amount of time refining our technique in this movement. After that we build up weight, only move up in weight after you executed a solid rep at a lighter weight.

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
This is a test of how much you can handle in 5 minutes. Keep the bar moving, limit your breaks to no more than 5 breaths and/or 10 seconds. Test yourself on the weight.

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