CF Open WOD 12.3

Posted: March 8, 2012 by Jason in WODs

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Please note the In-House scaled version

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

    IN-HOUSE SCALED VERSION


Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps/ Step ups (24″/20″)
12 Shoulder to Overhead (95/ 55)
9 High Knees ( knees must pass above hips plane)

Athletes choosing to scale this workout will not receive a score for the CF Open. However, you will be scored for our in-house Open. The WOD has been modified for full participation, so there should be no excuses. In-house scoring will be adjusted according to participation.

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.

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