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CrossFit Games WOD 11.3 – squat clean and jerks

Complete as many rounds and reps as possible in 5 minutes of:

  • Squat clean (165lb / 75kg)
  • Jerk (165lb / 75kg)

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DESCRIPTION – Squat clean and Jerk

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Support the local community throw down

Action from last weekend's local throw down…

Please come out to CF 2600 tomorrow @ 10am and support the athletes who are having a go. There won't be that many guys and girls competing because the weight is right up there but it will be worth watching just to see the crazy strong peeps show what Canberra's capable of. At least come and see what your trainer's got in the tank if you've been aching to see me (Ben) in a world of hurt AKA: 'Biggest-Loser-train-the-trainer' style than tomorrow's your chance 🙂

On a side note: I've spoke with a mate I use to go to school with who owns a coffee cart. He'll be there tomorrow morning providing for all your caffeine requirements. If you haven't already figured this out yet – CrossFit and Coffee go hand in hand. Remember the saying: “Coffee: Do stupid things faster; and with more energy…”