For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 135 lb.
Women: 95 lb.
Tips: The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.
12 Mins AMRAP:
2 rope climbs, 15-ft. rope
20 box jumps 24/20
Tips: Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.
Rest Day!
5 rounds for time of:
400-m run
15 thrusters 75/55
10 burpee
Tips: Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element.
3 Rounds for Time of:
15 Wall Ball 20/14
15 Kettlebell Sumo Deadlift High Pull 50/35
15 Box Jump 24/20
15 Push Press 75/50
21/15 Calorie Row
15 Push Up
15 Back Squats (50% Body Weight)
Fundamental Class 0900-1200
No Fundamental in March due to CrossFit OPEN 2019
Clean and jerk 1-1-1-1-1-1-1 reps
Beginners:
Clean and jerk 3-3-2-2-2-1-1 reps
Tips: Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so you can drill mechanics. If mechanics remain sound, try to to lift loads that are relatively heavy for you in the final sets.
