What is a good score for Open 11.3?

Good scores for Open 11.3 depend on your fitness level: Elite athletes achieve over 2 reps, advanced athletes target 6 reps-2 reps, intermediate athletes aim for 12 reps-6 reps, and beginners should focus on proper form over hitting 12 reps.

What is considered a good Open 11.3 score?

A good Open 11.3 score for most CrossFit athletes is between 12 reps-6 reps (intermediate level). Elite scores are over 2 reps, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Open 11.3?

Your Open 11.3 target should match your fitness level. Beginners should aim for around 12 reps with good form, while advanced athletes can target 6 reps-2 reps. Always prioritize proper movement over maximum reps.

How do I scale Open 11.3?

Open 11.3 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Open 11.3 work?

Open 11.3 is a full-body workout that develops multiple fitness domains.

Open 11.3 WOD - Scaling & Strategy | CrossFit Open | PRZilla

Training Focus

This workout develops the following fitness attributes:

Power (9/10): This WOD is a direct test of maximal power output and barbell cycling proficiency with a heavy load. Each rep is a full-body explosive effort.

Strength (8/10): Squat clean and jerks at 165/110 lbs are a heavy load, making this a significant test of strength and power applied repeatedly in a short time frame.

Speed (7/10): Fast cycling of reps with minimal rest between attempts is crucial for maximizing score in such a short, power-focused AMRAP. Technical efficiency at speed is key.

Flexibility (6/10): Requires excellent mobility for heavy squat cleans (front rack, full squat) and jerks (overhead position) to maintain technique under pressure.

Stamina (5/10): Cycling heavy squat clean and jerks for 5 minutes tests strength-stamina in the entire body, particularly legs, back, shoulders, and grip, under extreme intensity.

Endurance (4/10): A very short, intense 5-minute AMRAP focused solely on heavy squat clean and jerks (165/110 lb). While not long, the high power output required will be metabolically demanding.

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These WODs similar to Open 11.3 share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	4/10	A very short, intense 5-minute AMRAP focused solely on heavy squat clean and jerks (165/110 lb). While not long, the high power output required will be metabolically demanding.
Stamina	5/10	Cycling heavy squat clean and jerks for 5 minutes tests strength-stamina in the entire body, particularly legs, back, shoulders, and grip, under extreme intensity.
Strength	8/10	Squat clean and jerks at 165/110 lbs are a heavy load, making this a significant test of strength and power applied repeatedly in a short time frame.
Flexibility	6/10	Requires excellent mobility for heavy squat cleans (front rack, full squat) and jerks (overhead position) to maintain technique under pressure.
Power	9/10	This WOD is a direct test of maximal power output and barbell cycling proficiency with a heavy load. Each rep is a full-body explosive effort.
Speed	7/10	Fast cycling of reps with minimal rest between attempts is crucial for maximizing score in such a short, power-focused AMRAP. Technical efficiency at speed is key.

Attribute

Score

Explanation

Endurance

4/10

A very short, intense 5-minute AMRAP focused solely on heavy squat clean and jerks (165/110 lb). While not long, the high power output required will be metabolically demanding.

Stamina

5/10

Cycling heavy squat clean and jerks for 5 minutes tests strength-stamina in the entire body, particularly legs, back, shoulders, and grip, under extreme intensity.

Strength

8/10

Squat clean and jerks at 165/110 lbs are a heavy load, making this a significant test of strength and power applied repeatedly in a short time frame.

Flexibility

6/10

Requires excellent mobility for heavy squat cleans (front rack, full squat) and jerks (overhead position) to maintain technique under pressure.

Power

9/10

This WOD is a direct test of maximal power output and barbell cycling proficiency with a heavy load. Each rep is a full-body explosive effort.

Speed

7/10

Fast cycling of reps with minimal rest between attempts is crucial for maximizing score in such a short, power-focused AMRAP. Technical efficiency at speed is key.

AMRAP in 5 minutes 1 Squat Clean (165/110 lb) 1 Jerk (165/110 lb)

62 ♡ on Wodwell

Difficulty:

Hard

Modality:

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Training Focus

Modality Profile

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Training Profile

Open 11.3

Training Profile

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