10 minute AMRAP:
15 Box jumps 24"/20"
12 Push press 52.5kg/35kg
9 Toes to bar
Alternative workout
10 minute AMRAP:
15 Squats
12 Press ups
9 Toes to bar
Open notes: Like we all predicted a standard typical type of CrossFit WOD, which is nice to see. The deciding factor in this workout is going to be the weight, which is going to get heavy very quickly and duration, 18 minutes is a long AMRAP!
Good luck!
Results
Tech
ReplyDeleteDouble unders - got my very first double under today! Toes to bars - activate those shoulders.
WOD
Rx'ed - 3 rounds and 3 box-jumps. As Chris predicted, the 52.5kg push-press is nasty. This week-end will include a very exciting 18 minutes.
Nice one Terry!
ReplyDeleteI have just seen this link which analysis 12.3 and gives some hints & tips, I though it might be useful for those competing....I’m looking forward to giving it a go at some point!
http://www.rangeofmotion.net.au/blog/cf-open-2012-wod-3-analysis
Good luck!
Thanks for that Dave. I've been thinking about option 2 (stopping a few reps short of being entirely smoked). Today I went full-out, and bounced along at the limits of my work capacity.
ReplyDeleteWould it be more productive to ease off a little, especially considering the 18 minute timeframe?
Strict Press 5x2 @ 90% = 72.5kg (catch up on yesterday)
ReplyDeleteNo 12.3 for me (shoulder impingement) so cant hang off the bar at the mo.
Decided to give Mondays 10 min amrap of 200m row, 20 DU's another ago as I was not happy with my DU's.........Epic fail!....got less than Monday but on the plus side the last two rounds of DU's were unbroken as i realised where i was going wrong..HEAD UP.
Terry if I was tackling that WOD id grind out your box jumps and T2B and pace the push press with short rests.
Good luck all those taking on the 18 min version.