Tuesday, April 14, 2020
Workout 11.3 (The one that made Tina cry)
There are a few memories over the years that really stick out and this is one of them. Our first open as a gym, Tina as our top female athlete and a overly competitive coach that may have yelled a little louder than would be socially acceptable today and for sure it wasn’t done within a 6′ socially safe distance. Ha. Long story short is this one made Tina cry but this is the workout that defined her as a CrossFit athlete way back in 2011 since then Tina has gone on to qualify as an individual in 2012 and on a team in 2013, 2014, 2015 & 2016 for regionals and went to the games in 2014 as a Team. Enjoy this classic today and if you feel the need to cry during it, it’s ok:)
What’s a number to shoot for?
More than a couple of workouts over the years could have been named this! Miss you!
^^^2013!!👊👊👊^^^
1.) Workout 11.3 (The one that made Tina cry)
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
MASTERS MEN – includes Masters Men 55
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
MASTERS WOMEN – includes Masters Women 55
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)
*2.) EMOM for 20 minutes 1 Snatch @ 70% with pause @ low hang
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
MASTERS MEN – includes Masters Men 55
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
MASTERS WOMEN – includes Masters Women 55
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)
*2.) EMOM for 20 minutes 1 Snatch @ 70% with pause @ low hang
Note: low hang is directly below the knee which means that the knee is slightly forward of the ankle
*3.) 10 minute EMOM
Odd: 5 Push Press @ 70%
Even: 5 Parallel Ring Rows with a 3 second pause on top
*4.) 10 rounds
30 second AMRAP
2 Sandbag Clean
ME Burpees
30 second Rest
*5.) 5 rounds
20 Superman
10 Barbell Bent Over Row (10 each are with dumbbell)
Unequipped At Home
1.) 3 Rounds
50 Air Squats
40 Situps
30 Pushups
2.) ROMWOD
1.) 3 Rounds
50 Air Squats
40 Situps
30 Pushups
2.) ROMWOD
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Brittany Nohr
15:00 home wod
Push ups and I still aren’t pals. Supermans and bent over rows done
4
0
Erin Briggs
20 AMRAP - 10 + 4 +12 + 7.
20:00 AMRAP: 4 Handstand Push-ups 12 Single Arm Kettlebell Overhead Squats, 35 lbs 24 AbMat Sit-ups. Front squats: 5@125, 5@145, ME@165 - 8 reps.
1
0
Megan Vogel
31
Eh. Left a lot on table. Listened to the “this is painful” voice way too much. Snatch and PP/Ring row ec.
2
0
Pauly VanderKelen
Rest Day
Physics 2 Homework / Open Workout 11.3 complete on 8-11-20 with 21 reps (Left hamstring was tender, and caution was exercised.)
1
0
Sylvia Christensen
50:51
8 rounds: 400m run, 10 DL (135#), 10 box overs, 10 KB swings (53#), 20 sit-ups w/15#
4
0
Theresa Rosenquist
23 @ #65
Rx’d the movements 😃👊! (It’s a big deal) EMOM from yesterday w/ 🔼’s: 7x E90s{ 5HR/6 alt Arm&leg v-ups/30” plank(high)/5 DL@165/15” rest (Final round ME DL=10.). And 3.25 mi walk.
4
0