Super Youth
(A) Deadlift 5@75% - 3@85% - 1+@95%
(B) CrossFit Games Open Workout 12.3 Modified-In 12mins complete as many rounds as possible of 15 Box Jumps, 12 Push Press, 9 TTB
(A) Deadlift 5@75% - 3@85% - 1+@95%
(B) CrossFit Games Open Workout 12.3 Modified-In 12mins complete as many rounds as possible of 15 Box Jumps, 12 Push Press, 9 TTB
Beginner/Intermediate
(A) Deadlift 5@75% - 3@85% - 1+@95%
(B) CrossFit Games Open Workout 12.3 Modified-In 15mins complete as many rounds as possible of 15 Box Jumps 24/20", 12 Push Press 40/30kg, 9 TTB
Advanced
(A) Deadlift 5@75% - 3@85% - 1+@95% Deficit Handstand Pushups between sets 3 x 6-8reps
(B) CrossFit Games Open Workout 12.3 Modified-In 9mins complete as many rounds as possible of 15 Box Jumps 24/20", 12 Push Press 50/35kg, 9 TTB
Focus- (A) You get one chance today to get stronger so max out that last set (B) Build your engine
(A) 7 Reps @ 108kg
ReplyDelete(B) The engine is apparently in need of a service. 3 rounds + 10. Significantly disappointed with myself. I should have had a lot more in me and been able to pump out reps a lot faster but it just didn't happen.
No repped myself four times as well. Disappointing.
A. 5@75% 3@ 145? 3@162
ReplyDeleteB. 4 +15, this was easy when judging rookie! But I found the press hard tonight, need to improve all my overhead work
Deads - 5@130, 3@145, 3@162kgs
ReplyDeleteWOD 3+35. 1 rep short of 4 neat.
I remember this WOD 12.3 from the games last year, this was one of the worst cases of "WOD Drunk" I've ever been, last 2 mins was all autopilot.
(A) Worked off a 145 D/L. 6 Reps @ 125kg
ReplyDelete(B) 4 rnds + 13
Worked off my deadlift of 105kg (got to lift with the boys tonight it was great)
ReplyDeleteGot 7 out of my last set!!!
HSPU off 10kg plates - could get 4 out
Good mornings new PB at 5@ 50kg woop whoop!!!!
WOD 4 complete rounds. Compared this to my score from last years games in 18 min I only managed 5 rounds plus 15 - so in half the time i got 4 rounds..... im on track for my 2013 opens journey.
A) Deadlifts (Warm Up Good Mornings 3 x 5 @ 40kg)
ReplyDelete5 @ 135kg
3 @ 153kg
2 @ 162kg
HSPU 6, 7, 7 using Blue Band
B) WOD
2rnds + 24reps