CrossFit Open Workout 26.3

For time: 

2 rounds of: 

– 12 burpees over the bar 

– 12 cleans, weight 1 

– 12 burpees over the bar 

– 12 thrusters, weight 1 

2 rounds of: 

– 12 burpees over the bar 

– 12 cleans, weight 2 

– 12 burpees over the bar 

– 12 thrusters, weight 2 

2 rounds of: 

– 12 burpees over the bar 

– 12 cleans, weight 3 

– 12 burpees over the bar 

– 12 thrusters, weight 3 

Time cap: 16 minutes 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg)

WORKOUT VARIATIONS 

Rx’d (Ages 16-54): 

♀ 65, 75, 85 lb (29, 34, 38 kg) 

♂ 95, 115, 135 lb (43, 52, 61 kg) 

Teenagers 14-15: 

♀ 45, 55, 65 lb (20, 25, 29 kg) 

♂ 65, 85, 95 lb (29, 38, 43 kg) 

Masters 55+: 

♀ 55, 65, 75 lb (25, 29, 34 kg) 

♂ 75, 95, 115 lb (34, 43, 52 kg) 

Scaled (Ages 16-54): 

♀ 45, 55, 65 lb (20, 25, 29 kg), may step over barbell 

♂ 65, 85, 95 lb (29, 38, 43 kg), may step over barbell 

Scaled Teenagers 14-15, Scaled Masters 55+: 

♀ 35, 45, 55 lb (15, 20, 25 kg), may step over barbell 

♂ 55, 75, 85 lb (25, 34, 38 kg), may step over barbell

+

Accessory work

3-4 sets for quality:

– 5/s TGUP sit-ups

– 10-15 DB tricep rollback extensions

– 20 hollow rocks

– 10 BB curls