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CrossFit Open 11.3

Synergy Fitness – Functional Training M/W/F

CONTEXT – Practice



Skill Warm Up

Spend 8 min working on strict toes to bar progressions (2-4 sets of 5-10 reps)


A1: Squat Clean (5×3; 5 sets of 3 reps – Same weight as Monday)

-Approximately 85-90% of max,

-Same weight for each set

A2: Single Arm Shoulder Press – Half Kneeling (5×5; 5 sets of 5 reps – Same weight as Monday)

-Same weight for each set


CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Health 65lbs

You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt.

Scaling Guide: 30 – 80 ‘reps (15 – 30 ‘rounds’)

Coaching Tips:

Each squat clean counts as a rep, and each jerk counts as a rep.

Start at a steady pace watching the clock. Your first three minutes should be about the same pace each minute; then speed up on the last two minutes (as much as possible).


Metcon (AMRAP – Reps)

3 rounds

60 sec T2B

60 sec row for Cal

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