Thursday, March 8

Wow, now this is more like it. An 18 minute AMRAP of some pretty traditional CrossFit movements. Should be fun, and a little nasty. 18 minutes is a long time, so pace yourselves. Also, the push press is really shoulder to overhead, so get it up there any way you can - strict press, push press, push jerk or split jerk. If this weight is heavy for you, I would recommend jerking it from the start. Save the shoulders as much as possible. Also, check out this video on box jump prep and mechanics - it's a free download from the CrossFit Journal. Lot's of good pre-WOD mobility tips in there and some good stuff on positioning for efficient jumps. We talk about knees out a lot when squatting, but it applies to jumping and landing as well, which involves a partial squat of course.

Well cover these movements and go over some tips on speed and efficiency and then we will hit it hard. Get some sleep and be ready to go!

Workout for Thursday, March 8 CrossFit Games Open WOD 12.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20" box 75 pound Push press, 12 reps 9 Toes-to-bar