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WOD - Tuesday, 3/1/2016

WU. (7 minutes)
3 RNFT 
10 Prisoner squats
5-10 Strict chin ups
10 Thrusters (with an empty bar)
A. Strength: Wendler Back Squat (week 1.3) (15 minutes)
65% x 5
75% x 5
85% x AMRAP
percentages are off 90% of your 1RM (+10#)
(Try to beat your score from 2/1/16)
B. Strength: Wendler Strict press (week 1.3) (10 minutes)
65% x 5
75% x 5
85% x AMRAP
percentages are off 90% of your 1RM (+5#)
(Try to beat your score from 2/3/16)
C. Conditioning
CrossFit Games Open WOD 11.3
AMRAP 5 minutes
Clean and Jerks (165/110)
Movement description:
Clean and Jerk (Full squat)
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 (cluster), 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.
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