Sunday, March 11, 2012

Crossfit Open Workout 12.3

When I got up this morning my legs still felt tapped out.  Absolutely no spring in them at all.  I strongly considered waiting to do the WOD on Sunday but decided that I would be way to anxious to wait one more day.  Derek Mohamed had given me some good advice.  "Pace the box jumps. I actually did jump up step down the whole way. If you do it fast it's a quick cycle time and you can rest there. Do push jerks not push presses. This will save your arms and keep your metcon Under control. The wod is NOT about cycle time on movements. It's about big sets and fast transitions. Don't rest between stations."  I followed that except for the last bit which I missed.  I had a couple long pauses between stations.

Here is how it went.

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 115 lb / F 75 lb)
9 Toes-to-bar



I just need that time back in the 7th round to get some box jumps


288
Round  Elapsed Time Round Time
1 1:39 1:39
2 3:30 1:50
3 6:00 2:30
4 8:16 2:16
5 10:30 2:14
6 12:37 2:07
7 15:45 3:08
8 18:00 2:15

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