Twelve point three.

Crossfit Games Open – 12.3

as many rounds in 18 min:
15 box jumps – 20″
12 push press – 75#
9 toes to bar

9 rounds, 15 Box jumps.

Felt good after this one. The Toes to bar were definitely the limiting factor. Push press/jerk and box jumps went unbroken. I could have been faster on the transition from one to the other. Overall I felt aggressive and confident that I did what I could.

Triceps and hip flexors were majorly fatigues after this one, which I didn’t really feel until warming up for my Saturday workout.

Saturday
10 minutes of work @ high aerobic effort:
Row 300m
20 Wall Balls – 14#
4 rounds + 150 row

–10 min recovery

10 minutes of work @ high aerobic effort:
Row 300m
15 SDLHP – 55lb
4 rounds +200 row

–10 min recovery

10 minutes of work @ high aerobic effort:
Row 300m
10 Push-up Burpees
4 rounds +150 row

Sunday – CP – Clean and Jerk intense + Snatch intense + MAP Single
A. Squat Clean Cluster, 1.1.1.1.1 x 3 sets, 5-7 min 145, 155, 165
B. Power Snatch. Squat Snatch. OHS, 1.2.3 x 3 sets, 5-7 min 95, 95, 95 – hips and shoulders felt smashed focused mainly on form.
C. 30 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80% – completed.

More about bacon?

Or just smell like it?


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