Sectional 11.3
CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Score is total rounds plus reps. Tyler
Sumo Deadlift Highpull
One of the 9 foundational CrossFit barbell movements, the SDHP can help develop your olympic lifting and gets a lot of work done in a short amount of time. Start
Kettlebell Snatch
Take the kettlebell from a hang position and jump it above your head. When training the movement, remember to bring the elbow hjgh and outside before punching the handle to
Sublime
Static Holds 15-12-9 reps for time of: Kettlebell Swings (55/35) Wall Ball shots Static Holds 3 Rounds for time of: 40 Double Unders 20 Kettlebell Snatches (10 each arm) Static
All Aboard!
CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Martina (110lbs) 7 rounds, Tyler 23 rounds
Abmat Situps
The Abmat offers us a full range of motion sit up. Anchoring your feet is optional, but generally allows the athlete to perform the movement faster. The standards are: shoulders
MOVEMENT DEMOS | Hip Extension vs Back Extension
Performed on the GHD machine, it is important to note the differences between the Hip and Back Extensions. Note the names! In a Back Ext, only the back is extending,
Polarized
Three Weeks into the IWC Challenge, sign off on comments below! Five Rounds for time of: 20 Second L-sit hold 20 Knees to Elbows 20 Double Unders Watch the L-sit
McCluskey
3 rounds for time of: 9 Muscle ups 15 Burpee Pullups 21 Pullups Run 800 meters If you have a weight vest or body armor, wear it! Zeb and Joe
Run/Snatch/HSPU
3 rounds for time of: Run 400 meters 15 Squat Snatches 9 Handstand Pushups
