CrossFit Games Open WOD 12.3

Saturday March 10, 2012

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

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Please watch the video for rules and proper completion of movement.  We WILL NOT accept hip opening on the bounding off the box this week.  You must open hips and have full extension ON TOP OF BOX.
Warm Up:
800 m Run
Skin The Cat 5 Slow Rotations
10 Burpees
12 PVC Overhead Squats
Calf Raises on 45# Bumper
DROM
Shoulder Mobility
Hip Floss
Leader Board For 12.3
Mike H 8 Rounds +27 Rx
John M 7 Rounds +9 Rx
Mike Mc 6 Rounds + 20 Rx
Iron Mike 6 Rounds + 14 Rx
Shane 6 Rounds + 2 Rx
John Mc 6 Rounds +1 Rx
Chris B 4 Rounds + 13 Rx
Mike K 3 Rounds + 28 Rx
Julie 2 Rounds + 31 Rx
Tracy 5 Rounds + 18 55# K2E
James 6 Rounds + 21 55#/K2C/20"
Candice 7 Rounds+ 22 35#/K2C/15"
Maria 7 Rounds + 24 35#/K2C/15"
Wendy 7 Rounds +8 35#/K2C/15"
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