CrossFit | Workout Tips for 220103

Workout Tips for 220103

1
ByCrossFit January 2, 2022

Workout of the Day for 220103:

Workout 11.3

Complete as many rounds and reps as possible in 5 min. of:
Squat clean
Jerk

♀ 110 lb ♂ 165 lb

Post reps completed to comments.
Compare to 210225.


Scaling:
Reduce the load to a weight with which you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:
Complete as many rounds and reps as possible in 5 min. of:
Squat clean
Jerk

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds and reps as possible in 5 min. of:
Squat clean
Jerk

♀ 35 lb ♂ 45 lb

Comments on Workout Tips for 220103

1 Comments

Comment thread URL copied!
Back to 220103
Chris Sinagoga
January 3rd, 2022 at 3:09 am
Commented on: Workout Tips for 220103

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Short duration and medium weight. Jumping with weight through a miserably full range of motion. Stamina plays a huge factor, but it's usually stamina spread through the big movers. Also mental stamina. Also just a not really a pleasant way to spend one FOX commercial break's worth of time.


ASSUMED

Technique and barbell cycling are on point without much thought.


MAIN DECISION

Pace it to go for best score, or shade towards stamina?


TECHNIQUE SCALE

5 minutes of clean practice

5 minutes of split jerk practice (switch feet you pansies!)


CONSISTENCY SCALE

As listed, but go for more than 15 reps unbroken in your first set. Live with whatever happens after.


INTENSITY SCALE

2 rounds of:

35 burpees for time

rest as needed between rounds, practice clean and jerk in warmup


MY STUFF

Caught up a little on yesterdays, and also did today's at 135, but at a medium intensity


GENERAL FEAR LEVEL: 9

Comment URL copied!