CrossFit Open 11.3

11.3AMRAP · 5:00

As many reps as possible in 5 minutes of:
Squat clean and jerk

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Men: 165 lb (75 kg)

Women: 110 lb (50 kg)

Men: No Scaled division before 2015. Reduce the load or scale the movements.

Women: No Scaled division before 2015. Reduce the load or scale the movements.

Hip crease below the knee in the catch of the clean, then any jerk, finished locked out overhead with feet in line.

Before: Build to a heavy double clean and jerk, then 3 × 2 at 80%.

Pacing: Fast singles with a short reset. Drop from overhead and get back on the bar inside 10 seconds.

After: 3 × 5 Front Squats + 3 × 8 Strict Press.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Before: Build to working weight over 5 sets of 1.

Pacing: One rep every 12-15 seconds for the whole 5 minutes.

After: Hip and thoracic mobility + 5 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Before: 6 min light cardio + clean warm-up with an empty bar.

Pacing: Use a load you can squat clean every time, and rest as long as you need between reps.

After: 10 min Zone 2 walk.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: crossfit.com/workout/2011/04/06; CrossFit Roots 11.3 posts (both divisions)