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 8 reps-2 reps, intermediate athletes aim for 16 reps-8 reps, and beginners should focus on proper form over hitting 16 reps.

What is considered a good Open 11.3 score?

A good Open 11.3 score for most CrossFit athletes is between 16 reps-8 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 16 reps with good form, while advanced athletes can target 8 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.

Workout Description

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

Why This Workout Is Very Hard

A short, five-minute sprint with a heavy Olympic lift complex demands high power, strong front squat and overhead capacity, and tight technique under fatigue. The load is challenging for many, limiting barbell cycling speed and punishing missed reps. Skill requirements and time pressure make this deceptively taxing despite low total volume.

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Explosive triple extension and aggressive drive under the bar are essential. Successful reps hinge on fast, powerful pulls and forceful jerks executed repeatedly with minimal setup time.
Strength (8/10): The primary limiter for many is absolute strength and the ability to stand up a squat clean and stabilize a heavy jerk repeatedly under fatigue and time pressure.
Speed (6/10): It’s fast singles, not touch-and-go. Speed comes from crisp setup, quick recovery between phases, and decisive jerks rather than sprint cycling or rapid transitions.
Stamina (5/10): You’ll perform repeated heavy leg and shoulder efforts. Volume stays modest, but the cumulative demand on front squat positioning and overhead lockout tests muscular endurance as the clock winds down.
Flexibility (5/10): Requires solid front rack, deep squat depth, and overhead mobility to receive, stand, and lock out safely. Not extreme, but technical positions must be available at speed.
Endurance (2/10): Five minutes is too brief to challenge aerobic capacity significantly; pacing is limited, and rests are short, driven by barbell setup and recovery between heavy singles rather than sustained cardio output.

Scaling Options

Scale to: 135/95 lb • 70–75% of your 1RM clean and jerk • Power clean + push jerk (if mobility limits the squat) at a challenging load

Scaling Explanation

These options preserve the heavy, fast-single stimulus while matching your current strength or mobility so you can move safely with consistent, repeatable reps for five minutes.

Intended Stimulus

Heavy, fast singles with impeccable mechanics. Each rep should feel deliberate but aggressive—no grinding, no failed lockouts. Breathe, set up quickly, hit the squat clean, immediately transition to a confident jerk, drop, and reset. Maintain a sustainable cadence that avoids misses while keeping the bar moving for the full five minutes.

Coach Insight

Open with singles at a pace you can hold—think one rep every 10–15 seconds if strong, 15–20 seconds if borderline. Most important: lock in your setup ritual. Consistent feet, grip, and breath cut wasted time and prevent misses. Avoid early fails, soft elbows overhead, and riding the clean too slowly. Quick stand, immediate jerk, drop, reset.

Benchmark Notes

These rep targets reflect steady singles for most athletes and fast singles for advanced lifters. If you’re hitting 1 rep every 15–20 seconds, you’ll land around the middle tiers. Elite athletes can sustain quicker resets and more efficient jerks to approach the top levels.

Modality Profile

This is pure weightlifting: a barbell clean and jerk complex repeated for five minutes. No gymnastics or monostructural elements are involved. All effort and time are spent on technical lifting, resets, and barbell management under a heavy load.

Similar Workouts to Open 11.3

If you enjoy Open 11.3, you might also like these similar CrossFit WODs:

Isabel (92% similar) - For Time 30 Snatches (135/95 lb)...
Regionals 17.6 (86% similar) - For time: 30 Snatches (175/125 lb) Time cap: 6 minutes...
Double Grace (86% similar) - For Time 60 Clean-and-Jerks (135/95 lb)...
Regionals 16.7 (86% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...
Grace (86% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...
Open 12.2 (86% similar) - AMRAP in 10 minutes 30 Snatches (75/45 lb) 30 Snatches (135/75 lb) 30 Snatches (165/100 lb) Max Snat...
Quarterfinals 22.5 (85% similar) - For time: 30 calorie Row 20 Burpee Box Jump Overs (24/20 in) 10 Snatches (185/135 lb) Time cap: 7 m...
Quarterfinals 21.5 (85% similar) - 9-6-3 Reps for Time Snatches (185/135 lb) Burpee Box Jump Overs (30 in) Time Cap: 7 minutes...

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

Training Profile

Attribute	Score	Explanation
Endurance	2/10	Five minutes is too brief to challenge aerobic capacity significantly; pacing is limited, and rests are short, driven by barbell setup and recovery between heavy singles rather than sustained cardio output.
Stamina	5/10	You’ll perform repeated heavy leg and shoulder efforts. Volume stays modest, but the cumulative demand on front squat positioning and overhead lockout tests muscular endurance as the clock winds down.
Strength	8/10	The primary limiter for many is absolute strength and the ability to stand up a squat clean and stabilize a heavy jerk repeatedly under fatigue and time pressure.
Flexibility	5/10	Requires solid front rack, deep squat depth, and overhead mobility to receive, stand, and lock out safely. Not extreme, but technical positions must be available at speed.
Power	9/10	Explosive triple extension and aggressive drive under the bar are essential. Successful reps hinge on fast, powerful pulls and forceful jerks executed repeatedly with minimal setup time.
Speed	6/10	It’s fast singles, not touch-and-go. Speed comes from crisp setup, quick recovery between phases, and decisive jerks rather than sprint cycling or rapid transitions.