1/30/15 CrossFit 2012 Open WOD 12.3 (with a kick!)

Rajah, Amy, Todd and Lexi all working hard!!

Rajah, Amy, Todd and Lexi all working hard!!

SWOD:

Deadlift (EMOTM)

Minutes 0-3 athletes will complete 5 Deadlifts EMOTM

Rest 2 Minutes

Minutes 3-6 athletes will complete 5 Deadlifts (add weight) EMOTM

Rest 2 Minutes

Minutes 6-9 athletes will complete 5 Deadlifts (add weight) EMOTM

Rest 2 Minutes

Minutes 9-12 athletes will complete 5 Deadlifts (add weight) EMOTM

***Again, the goal is to think about what weight you want to finish the SWOD with. It should be a weight which is extremely challenging to string 5 Deadlifts together. You will subtract 30-50 pounds to find your starting weight. (NOTICE – Because these are deadlifts, your starting weight will be significantly higher than it was for the Thrusters and Power Cleans this week)

WOD:

12.3 (sort of)

18 Minute AMRAP

15 Box Jumps (24/20)

12 Deadlift (115/75)

12 Push Press (115/75) (Masters 95/55)

9 Toes to Bar

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s