The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| max | Squat Clean & Jerk | 75 kg | 50 kg |
Women: 5 min AMRAP: Squat Clean & Jerk 50 kg. Score: reps
How Open 11.3 works
Open 11.3 is an AMRAP: as many rounds and reps as possible in the set time. You work through the movements in order and start again from the top after the last one. Your score is the completed rounds plus the reps of the round you started.
Open 11.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 11.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | from 40 reps | from 36 reps |
| Advanced | from 30 reps | from 27 reps |
| Intermediate | from 22 reps | from 20 reps |
| Beginner | from 12 reps | from 11 reps |
| Novice | under 12 reps | under 11 reps |
Tips for Open 11.3
Find a pace you can hold for the whole time. If you go out too fast in the first few minutes, you'll lose more rounds at the end than you gained at the start. Plan short breaks before you need them.