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Thursday, February 11, 2021

Crossfit Open Workout 12.3 (scaled)

Thursday, February 11, 2021

Garage Gym


Warm Up

Hip Hammy
Wrist Mobility
Comptrain Barbell Warm-up
Kip Swings
Test Box Jumps
Push Press - 35, 85, 115#

Crossfit Open Workout 12.3


15 Box Jumps (24")
12 Push Press (115#)
9 Toes to Bar

After a couple of jumps and push presses at 115#, I decided to scale this per the recommendation on main site and did:


15 Box Jumps (20")
12 Push Press (75#)
9 Hanging Knee Raise

This scaled version was a perfect training stimulus for me.  I completed 6 Rounds + 3 Reps and was able to go unbroken, albeit with long transitions.  The first rounds took 2:40 and 2:50 respectively, but I settled out just slower than 3 minutes per round.

I used my new 15kg bar and the 25mm shaft diameter that I so desired will take some getting used to.

I will have to do some more technique work on all three movements Rx as they are likely to show up in the 2021 Crossfit Open.

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