15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments. Compare to 3/8/12.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]
"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]
"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]
2 comments:
Workout 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
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
95 pound Push press, 12 reps
9 Toes-to-bar
MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps or step-ups, 20" box
55 pound Push press, 12 reps
9 Toes-to-bar
Tomorrow's WOD is:
20 minutes muscle up practice
-then-
5 attempts at Max Watts Row
Determine how much power you can put into the rower. Each attempt should take only a few pulls. On each attempt, continue pulling as long as your WATTS are going up. Once you've hit your max, hop of the rower and let the next athlete have a try.
**for MU practice, I recommend:
- 30 MU for time
- 20min max reps MU
- EMOM skill work
Here are some MU tutorial videos that will be on the blog tomorrow.
The MU with Jason Khalipa http://youtu.be/QjgCMuqNN1s
Getting Better at the MU w/Russell Berger http://youtu.be/wxzOrYbSf5k
MU Drills w/Austin Malleolo http://youtu.be/IWevfH8QL3w
MU Progressions with Carl Paoli http://youtu.be/xIX8RIYYiSI
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