Week 3 Workout
Squat clean / Jerk
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
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.
A barbell configured for 165lbs / 75kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
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.
A barbell configured for 110lbs / 50kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
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.
A barbell configured for 165lbs / 75kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
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.
A barbell configured for 165lbs / 75kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
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.
A barbell configured for 135lbs / 62kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (135lb / 62kg)
Jerk (135lb / 62kg)
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.
A barbell configured for 135lbs / 62kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
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.
A barbell configured for 110lbs / 50kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (110lb / 50kg)
Jerk (110lb / 50kg)
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.
A barbell configured for 110lbs / 50kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)
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.
A barbell configured for 75lbs / 35kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75lb / 35kg)
Jerk (75lb / 35kg)
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.
A barbell configured for 75lbs / 35kg
Please be sure to watch the entire workout instruction video for full details. One round includes a squat clean and a jerk. You must complete the squat clean before moving on to the jerk and you must complete the jerk before moving on to the next squat clean. If you miss a jerk you may power clean the bar to set up your jerk attempt. You will enter your result by the number of rounds completed, plus an additional squat clean if the final round is incomplete. For a downloadable PDF of the workout with a score card, click here.
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Submit your Score
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@ chris h, when you go to submit score there is NOT a checkbox that asks you if you scaled the WOD (but I could swear I did see this in previous weeks).
Posted at 2:49 PM PDT on April 11, 2011@ CrossFit HQ, full disclosure here, I submitted score thinking that chris h knew what he was talking about. My pathetic 7 rounds were indeed scaled; I imagine that my affiliate will notify you when they validate my score???
@ athletes disgruntled about the scale option: I know I'm not in any rankings! But one of the compelling things about working out with CF is that everyone can play - we've all got strengths and weaknesses. I'm happy for the opportunity to participate, even if my performance this week bounced me out of official standings.
Didn't have the option to submit a scaled workout... have emailed tech support and no response... help!
Posted at 1:43 PM PDT on April 11, 2011repeated the workout and submitted a second better score, will the better score count? not showing yet.......
Posted at 7:46 PM PDT on April 10, 2011Ryan K & Crossfit X:
You are mistaken in your assessment of the scoring system. No where have we equated 1DU to 1 Squat Clean. Each workout's score is only compared against itself. The only thing that matters is how you compare to the other athletes on that specific WOD.
This is the same scoring format as almost every other CrossFit competition I've ever heard about. The only notable exception being the '08 Games, where all the WODs were timed and the lowest combined time won. This isn't a very good format for an inclusive online competition such as this one, since it rules out AMRAPs... and it seems they're pretty fond of those.
Posted at 6:45 PM PDT on April 10, 2011=)
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Posted at 5:51 PM PDT on April 10, 2011so im assuming the 75kg is including the 20kg bar right?
Posted at 5:27 AM PDT on April 10, 20111 squat clean or 1 jerk does not equal 1 double under. Your overall score is not based on your total reps, its based on your rank in the world for each workout, that point total adds up to make your total score.
Posted at 9:29 PM PDT on April 9, 2011If I pay another $10 can I get a website that works?
Posted at 8:34 PM PDT on April 9, 2011so one double under = 1 squat clean... according to this scoring. Ryan K has a point and is no Globo-gym member, he's a damn good crossfitter...seems like the defense is taken to those not scoring higher on wod3. Doesn't HQ want the overall, well rounded athlete, fittest on earth? If so, wod2 has potential of making you stay in the top even with getting 1 round on wod3...they may be great at box jumps and unable to handle decent weight, eliminating more rounded athletes to compete in regionals...it's not rocket science, think about it.
Posted at 8:33 PM PDT on April 9, 2011Ryan K-every workout is based on your world wide results. Every event scores evenly.
Posted at 8:07 PM PDT on April 9, 2011