8/03-10/03

CrossFit Open Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 52.5 kg / F 35 kg)
9 Toes-to-bar
*Weights for Masters 55+ are different

*Once you complete the WOD any sessions after which you attend up until Saturday will be open gym where you can work on a weakness.

6/03

A. Deficit HSPU @ 30X1; 3-5 reps; x4, rest 3 min
B1. Weighted Ring Dip @ 30X0; 3-5 reps; x3, rest 1 min
B2. Single Arm KB Row @ 2011; 12-15 reps; x3, rest 1 min
C. Smash your tight bits with a foam roller+stretch!

1/03-3/03

CrossFit Open Workout 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 35 / F 20 kg)
30 Snatch (M 62 / F 35 kg)
30 Snatch (M 75 / F 45 kg)
Max Rep Snatch (M 95 / F 55 kg)
*Weights for Masters 55+ are different