1) STRETCH:
2) WARM UP:
**SKILL WORK**
POWER CLEAN
12.3
12.3
3) W.O.D:
OPTION A:
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Complete adequate warm-up sets with lighter loads than perform 5 WORK SETS (3 rep ea.) Work up to the heaviest set of 3 reps possible. Rest 2-3min between WORK sets. Post completed and any missed sets to comments.
OPTION B:
CF OPEN WOD 12.3:
AMRAP.18 OF:
15 Box Jumps 24"
12 Shoulder to Overhead #115
9 Toes to Bar
*Post total rounds completed and any partial round to comments.
**CF OPEN WOD 12.3 DESCRIPTION AND VIDEO DEMO HERE**
**RAMP WOD**
(A) Complete 5 Solid Flip Ups (Handstands) against a wall. 10sec minimum hold each.
(B) Complete 5 Wall Climbs in 3mins.
(C) Accumulate 3mins in a static handstand hold against a wall.
(D) Run 1600m (1mile) for time.
*Note if you were not able to complete A - B - C and post time for 1600m to comments.
OPTION A:
Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Complete adequate warm-up sets with lighter loads than perform 5 WORK SETS (3 rep ea.) Work up to the heaviest set of 3 reps possible. Rest 2-3min between WORK sets. Post completed and any missed sets to comments.
OPTION B:
CF OPEN WOD 12.3:
AMRAP.18 OF:
15 Box Jumps 24"
12 Shoulder to Overhead #115
9 Toes to Bar
*Post total rounds completed and any partial round to comments.
**CF OPEN WOD 12.3 DESCRIPTION AND VIDEO DEMO HERE**
WHITEBOARD
**RAMP WOD**
(A) Complete 5 Solid Flip Ups (Handstands) against a wall. 10sec minimum hold each.
(B) Complete 5 Wall Climbs in 3mins.
(C) Accumulate 3mins in a static handstand hold against a wall.
(D) Run 1600m (1mile) for time.
*Note if you were not able to complete A - B - C and post time for 1600m to comments.
Philmor (D) 1600m (1mile) for time 2/10 7:25
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