Wednesday, 05 Apr, 2011

Posted by Mandee on April 5, 2011   |   19 Comments


Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run, 10 barbell back squats.



Five rounds for time of:
Run 400 meters
5 Back squats

Post load and time to comments.


Go Heavy Workout-

Clean and Jerk skill work and practice  with Dennis Berry (a good idea for this weeks competition) Then,

8 x 50 meter weighted prowler sled push.

Rest as needed between each effort. Post load and best and worst rounds to comments.


Gymnastics 101 Workout-

Planche Progressions and skill work



CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk


Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.






19 responses to “Wednesday, 05 Apr, 2011”

  1. Carson says:

    Weight for women is 110, correct? (I’m having trouble getting the video to work for some reason…)

  2. DaveC says:

    Hmmm. That 11.3 Rx weight will be a PR for me. It would be a PR for front squat, or for squat clean, or for jerk, by themselves. But I’ve power cleaned it. Looks like I have one last chance at Go Heavy to get over the mental block of getting down under the bar when there’s a fair amount of weight on it. (Help, Dennis!!!! 🙂 )

  3. Tye says:

    12:18 @ 225

  4. Larry Lowe says:

    19:43 substituting 3 reps of 11.3 WOD Clean and Jerk at 165lbs

    Went about 80%.

    I wanted to get a feel for the 11.3 weight on the squat clean and the jerk. Split jerk worked best for me. Working with the weight let me know that it is doable. I am shooting for between 12 and 15 reps.

    • Eric Hedges says:

      I have no idea what I will shoot for… going to Heavy class today I think.

  5. Tracey Rauer says:

    15:13 @ 185# run/ backsquat wod.

    before class worked on 115# squat cleans and jerks. It gets heavy quick.

  6. Erin Atkins says:

    13:51 @ 90#

    I’d be lying if I said I wasn’t nervous about 11.3 WOD. It’s 110# for females. The most I’ve ever cleaned is 90#, and the most I’ve front-squatted is 110#. So… don’t know how I’m going to do it.

  7. Eric Hedges says:

    I guess they really took the weight complaints from the deadlift on 11.2 to heart!! LOL!

  8. Rich C. says:

    13:59 @ 155
    Solid work on the run/bs wod Tracey!
    Great job to all the lunch class today!

  9. Jason says:

    6:34 but only 3 rounds at 135# – trying to keep myself fairly prepare for WOD 11.3 tomorrow – that weight is a PR for those movements so it will be tough!

  10. Robert S. says:

    At Rich’s garage gym

    5 rounds for time
    400m run
    5 Deadlifts

    Used 275 on the DL

    Could have gone heavier on the DL, but I’m happy with the pace I was able to maintain at this weight.

  11. Robb says:


    scaled the run and ended up dropping the weight. Two rounds at 215#, 2 rounds at 185#, and the final one at 135#.

  12. Christy Bergin says:

    Attempted open wod today…big fat fail! pulled off a couple after the clock stopped. Ended up doing 4 rounds of 400m run & 5 85# C&J. thanks Karen for all of your support!

  13. Ron Wood says:

    13:37 @ 185#

  14. Steve says:


  15. TashaW says:

    I’m having major issues with what I’m assuming is my groin muscle. This has been lingering every since the last tri of pregnancy and it’s irritating. Even an air squat gives me a little “twinge” when I get all the way down. Weighted squats are simply painful. I have tried every stretch in the world on a daily basis and nothing is helping. If anyone has any suggestions, I’m open to trying anything. UGH!

    14:40, subbed 115# DL for back squats

    • katherine berger says:

      i am a little late with this and will email you as well but…YOGA! Seriously, I can show you some things to try and I think it will really help.