WOD
 | Mon, Jan 3 2022 |  |
| CROSSFIT OPEN 11.3 | Home WOD 20220103 |
CROSSFIT OPEN 11.3
(Rounds, Rx2, Rx3,  CrossFit Events)
Crossfit Open 11.3
Complete as many rounds as possible in 5 minutes of:
- Squat Clean 165/110
- Jerk 165/110
Rx2 (Masters) 135/75
Rx3 105/55
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| 1st | 21 Rx2 | Coach E Mon, Jan 3, 2022 | | 2nd | 14 Rx2 | Coach B Mon, Jan 3, 2022 | | 3rd | 21 Rx3 | Tracy L Mon, Jan 3, 2022 | | 1st | 22 Rx3 | Josh Mon, Jan 3, 2022 | | 2nd | 11 Rx3 | James H Mon, Jan 3, 2022 | | 3rd | 21 | Aaron D Mon, Jan 3, 2022 |
| 1st | 21 Rx2 | Coach E Mon, Jan 3, 2022 | | 2nd | 14 Rx2 | Coach B Mon, Jan 3, 2022 | | 3rd | 21 Rx3 | Tracy L Mon, Jan 3, 2022 | | 1st | 3 Rx | Coach J Tue, Oct 1, 2019 | | 2nd | 22 Rx3 | Josh Mon, Jan 3, 2022 | | 3rd | 18 Rx3 | Perry Wed, Apr 18, 2018 |
| Josiah | 13 Rx | | | James u | 10 Rx | | | Wanona | 26 Rx2 | | | Emma | 21 Rx2 | | | Coach E | 21 Rx2 | 1st | | Coach B | 14 Rx2 | 2nd | | Sara | 25 Rx3 | | | Casey | 22 Rx3 | | | Josh | 22 Rx3 | 2nd | | Tracy L | 21 Rx3 | 3rd 65# | | Sushant | 16 Rx3 | | | James H | 11 Rx3 | 4th | | Polyanna | 24 | 15# | | Aaron D | 21 | 5th 75# | | Lisa | 20 | 45# | | Chloe | 16 | 4th 25# | | Brittney | 10 | 95# | | Joe K | 9 | 6th 95# |
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Home WOD 20220103
(Reps)
Warmup: 3 Rounds (20 secs on/10 sec off)
- Inchworms
- Walking Lunges
- Pushups + 2 Shoulder Taps
- Sumo Stance Squats
2 Rounds (use DBs or weighted object)
- 3 Cleans
- 3 Jerks
- 3 Clean & Jerks
EMOTM x 8 Mins (find an object to step over) - perform all 12 jumps each minute
- 4 step overs
- 4 jumps higher than object
- 4 jumps over object
WOD: 5 Min AMRAP
- DB or Weighted Object Clean & Jerks
(record total number of reps performed in 5 minutes)
Cool Down (stretching)
- 1 min Couch Stretch / side
- 1 min lacrosse ball or foam roll / side
- 1 min Seal Stretch (or Cobra Hold)
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