Friday 3-9-2012

Warm Up:
Row 200m
Then 2 Rounds:
15 Pass Throughs
10 OHS
10 Bottom Squats
10 GHD Sit Ups (Ab-Mat for beginners)
10 Wall Balls
Then: 50 Double Unders
STRETCH AND ROLL OUT

WOD:
CrossFit Games 12.3

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

Movement Standards

This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.

You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.

A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.
Each round the barbell must begin on the ground. Using a rack is not permitted.

In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.

The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.