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Monday

220103

Workout of the Day

Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:

Squat clean
Jerk

♀ 110 lb ♂ 165 lb

Post reps completed to comments.
Compare to 210225.

Scaling:
Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 35 lb ♂ 45 lb

Workout Tips

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Course Photos | Dec. 27-Jan. 2, 2022

Published on January 2, 2022

Comments on 220103

31 Comments

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Doug Brubacher

June 4th, 2024 at 6:47 pm

Commented on: 220103

CFWUx2 10*45/95+1cj*2 5*135+1cj*2
8r
135lbs

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Chris Meldrum

April 21st, 2022 at 7:00 pm

Commented on: 220103

Power instead of squat clean.  Got 24 rounds + 1 power clean.

Not as good as I had hoped.  Started off pretty well, getting around 9 in the first minute.  But pace slowed dramatically.  I had trouble going straight into the jerk – the clean was fatiguing me enough that my legs didn’t have enough to get it overhead.  Still, this is good to go full send on some of these short ones every now and then to get a baseline on where I am.

49m/5'10"/180

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Sebastian Wieczorek

April 7th, 2022 at 1:47 pm

Commented on: 220103

after one days of rest; midday

wu: bike, basics
skill: clean skills

wod:		11.3.
			 amrap'5
		sq clean & jerk 60 kg
				 14

post: walk, crosser, stretch, bike

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Clint Michael

March 25th, 2022 at 11:35 am

Commented on: 220103

15 rounds 
Rx’d

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Diego Iriberri

February 23rd, 2022 at 6:04 pm

Commented on: 220103

45kg
19 reps

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Nate Gordon

February 13th, 2022 at 10:57 pm

Commented on: 220103

18 rounds, 36 reps

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Morgan Greene

February 2nd, 2022 at 8:31 pm

Commented on: 220103

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Leonel Manzilla

January 27th, 2022 at 3:23 am

Commented on: 220103

As rx male 

22 rounds 

24y175cm86kg

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Jeff Chalfant

January 25th, 2022 at 2:41 am

Commented on: 220103

17 rounds as rxd. 2 round/4 rep PR. Third wod back after covid. Attacked this one instead of gaming it.  


180/42/176cm

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Mario Cruz

January 21st, 2022 at 2:11 am

Commented on: 220103

Rx
16 Reps

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Jeffrey Howard

January 15th, 2022 at 10:46 pm

Commented on: 220103

M/26/5'8"/155lb
CrossFit AFK

27 - Rx (13 squat clean and jerks + 1 squat clean. Did 2 in the first 30 seconds then 1 on the second 30 seconds for the first 3 minutes. Then did 2 every 30 seconds for the last 2 minutes. Had 7 seconds and got one more clean in. The jerk was pretty heavy for me.)

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Mja 204

January 15th, 2022 at 3:16 pm

Commented on: 220103

M / 37 / 85.7kg

RX'd! 13 reps! More clean work needed

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Hershel Praeger

January 7th, 2022 at 8:55 pm

Commented on: 220103

@115 lbs
13 reps in 5 minutes
This is a killer combo

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Michael Arko

January 7th, 2022 at 5:49 pm

Commented on: 220103

Skiing last Monday, did this today, Friday 1/7/22, at 110lbs
14 reps

Not my best.

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Ralph Keeley

January 7th, 2022 at 7:08 am

Commented on: 220103

M/35/6'/175#

22 squat clean and jerks Rx

Deo gratias

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Tassio De Souza

January 5th, 2022 at 1:34 am

Commented on: 220103

DB - 16/16 kg
30 Reps.

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Jeffery Powell

January 4th, 2022 at 7:46 pm

Commented on: 220103

19 rounds beginner.

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Coastie Nick

January 4th, 2022 at 5:33 pm

Commented on: 220103

Rx’d: 14 rds (28 reps) *2nd attempt
Screwed up first attempt and started doing power cleans somewhere in the middle for some unexplainable reason (stopped clock at 3.5 minutes into it). I rested 5 min and did the whole thing again.

210225: 17 rds (34 reps)

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Christian Simpson

January 4th, 2022 at 1:36 pm

Commented on: 220103

022521: 155# 10 rounds
Today: Rx 165# 10 rounds

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James Gentile

January 4th, 2022 at 11:46 am

Commented on: 220103

13 rounds as RXd. Fell down on the first squat clean!

210225 - 12 rounds. Not, not progress!

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Sam K

January 4th, 2022 at 12:17 am

Commented on: 220103

Rx (I would argue "+" using steel weights that can't drop)

18 rounds

Couldn't front rack it back far enough(inflexibility) so burned the shoulders out really quick.

M/30s/225lbs

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Kyungtaek Kang

January 3rd, 2022 at 11:49 pm

Commented on: 220103

CFHIM 16 reps

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Troy Bruun

January 3rd, 2022 at 11:13 pm

Commented on: 220103

5min AMRAP: 23rds/46CL&J

SQT CL
Jerk

110lbs

210125: 22rds/44CL&J

(edited)

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John Clarke

January 3rd, 2022 at 11:10 pm

Commented on: 220103

65lbs, 30 reps

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Charlie Pokorny

January 3rd, 2022 at 11:09 pm

Commented on: 220103

23 rounds = 46 reps Rx'd
210225 was 21 rounds = 42 reps
m/53/5'11"/190#

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Steve Day

January 3rd, 2022 at 10:45 pm

Commented on: 220103

15 rounds @ 145lbs

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David Whiteman

January 3rd, 2022 at 10:24 pm

Commented on: 220103

Scale to 115# - 20 rds

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Antonio Alves

January 3rd, 2022 at 10:02 pm

Commented on: 220103

Only DB available. Modified / scaled to: 
--
Complete as many rounds and reps as possible in 5 minutes of:
DB Squat clean 
DB push jerk
Using 2x 12,5 Kg DB
SCORE: 23 reps
210225: 37 rounds (2x 9,5 Kg DB)
--
3 km warm-up run just before. 
Sluggish and sore from yesterday's thrusters. Should have taken the day off, and actually considered it. 
Might have another go at this one tomorrow.

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Lincoln Kerger

January 3rd, 2022 at 9:54 pm

Commented on: 220103

Scaled to 85#
AMRAP in 5 minutes
Squat Clean
Split Jerk
24 rds (48 reps)
Compare to 210225: 23 rds (46 reps) at 105#

Used putting away all the holiday decorations as part of my warm up - that was a solid hour of hauling stuff up into the attic.  Practiced my way up to 85# and decided to stick with that weight to make sure my back would handle it the whole way through. I prefer split jerk over push jerk, and yes Chris, I switched feet every jerk.

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Fabian Delaflor

January 3rd, 2022 at 9:48 pm

Commented on: 220103

Amrap 5’:
squat clean
jerk
#95
16 rounds 
then
6 sets of 10 back squats at #95

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Chris Sinagoga

January 3rd, 2022 at 3:09 am

Commented on: Workout Tips

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short duration and medium weight. Jumping with weight through a miserably full range of motion. Stamina plays a huge factor, but it's usually stamina spread through the big movers. Also mental stamina. Also just a not really a pleasant way to spend one FOX commercial break's worth of time.

ASSUMED
Technique and barbell cycling are on point without much thought.

MAIN DECISION
Pace it to go for best score, or shade towards stamina?

TECHNIQUE SCALE
5 minutes of clean practice
5 minutes of split jerk practice (switch feet you pansies!)

CONSISTENCY SCALE
As listed, but go for more than 15 reps unbroken in your first set. Live with whatever happens after.

INTENSITY SCALE
2 rounds of:
35 burpees for time
rest as needed between rounds, practice clean and jerk in warmup

MY STUFF
Caught up a little on yesterdays, and also did today's at 135, but at a medium intensity

GENERAL FEAR LEVEL: 9

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