CrossFit Open WOD 11.3
AMRAP in 5 Minutes
Squat Clean + Jerk @ 165/110#
(see the link below for movement standards and rules for this WOD)
Rest as needed, then
Thruster - in no more than 7 sets, find your daily 2 rep max
http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf
*A 5 Minute AMRAP doesn't sound like a lot, but you should work at max intensity. This sucks big time.
*The thruster is a daily max. After the Clean and Jerk AMRAP, you will be fatigued and will most likely not PR your thruster, that's ok! Just find your 2 rep max for the day.
Thank you SO much for taking the time to share so many great ideas. This is so incredibly helpful I am printing it out to keep on my desk as I have very much struggled with the exact same thing and this post is a total godsend. Thank you! Moon hasan
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