Warm-up- Work on mobility for external rotation of the Femur (Knees out), and hamstring mobility. Then, three minutes of, 25 foot down and back shuttle run, 10 barbell back squats. Workout- Five rounds for time of: Run 400 meters 5 Back squats Post load and time to comments. Go Heavy Workout- Clean and Jerk skill work and practice with Dennis Berry (a good idea for this weeks competition) Then, 8 x 50 meter weighted prowler sled push. Rest as needed between each effort. Post load and best and worst rounds to comments. Gymnastics 101 Workout- Planche Progressions and skill work CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of: 165 pound Squat clean 165 pound Jerk Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
