WOD

Wed, Feb 11

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!

Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!

Fri, Mar 6, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS!

Coach J

Today is a retest of Open Workout 11.3. It's a simple 5 minute amrap that packs a punch. 🥴 Your goal...As many clean and jerks as possible in 5 minutes.

We've performed this workout a couple times in the past but it's been a few years. If you have previously completed this one, look back at your score to help set a goal for today.

The Open is coming! Teams for the Open have been assigned, and will be announced next week. It's not too late to sign up and be added to a team (you'll be doing the workouts anyway 😉)!

Congratulations to erandi for 200 workouts!!! 💪

Most Recent Benchmark:
Max Height Box Jump on Feb 20, 2026 (2 days ago)

CrossFit 20260211

CROSSFIT OPEN 11.3

Other Results

THE OPEN 💪

CrossFit 20260211

(No Results Tracked)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
:20 row or bike, easy
:20 row or bike, moderate
:20 row or bike, hard
10 PVC good mornings
:20 row or bike, easy
:20 row or bike, moderate
:20 row or bike, hard
10 PVC pass-throughs
:20 row or bike, easy
:20 row or bike, moderate
:20 row or bike, hard
10 PVC around-the-worlds
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left

On a 5:00 clock:
10 alternating Spiderman stretch
10 push-ups to down dog
10 double knee tucks in a plank
5 wall-facing squats

WOD MOVEMENT REVIEW & WARM-UP:
On a 10:00 clock:
Build to a heavy clean and jerk

On a 5:00 clock
1 squat clean
1 shoulder-to-overhead
– Build to workout weight

WOD: CROSSFIT OPEN 11.3: AMRAP x 5mins
Rx:
Squat Clean 165/110
Jerk 165/110

Rx2 (Masters) 135/75
Rx3 105/55

MODIFICATIONS:
Reduce the loading as needed to meet the intended time domain
Alter the movement as needed to work around limitations, e.g., hang squat clean, power clean, dumbbell clean, dumbbell shoulder-to-overhead

STIMULUS NOTES:
Top score in 2011 was 93 reps
Aim to perform 2 reps every :15; 40 total reps
The squat clean and shoulder-to-overhead are each 1 rep
Moderate barbell loading

STRETCHING:
1:00 banded shoulder stretch/arm