Open WOD 12.3

CrossFit Carolina Beach – CrossFit

– Strength: Build to a 1RM shoulder press over the course of 6-7 sets. Make sure you have a plan and don’t make too big of jumps in weight too quickly. Take your time.
– Metcon: This open workout is a pacing piece where you have to make sure you’re smart with your pacing and scaling. You’ll want to go out slower than you think on this workout trying to sustain yourself for the duration. 18 minutes is a marathon for an Open WOD.

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A: Warm-up (No Measure)

Grab boxes and barbells


20 Alt. Box Step-ups

20 Bent-over Barbell Rows (empty bar) (pronated grip)

20 Hollow Rocks

15 Box Jumps w. step down

15 Push Press (Empty bar)

15 Knee Lifts (everyone)

10 Box Jumps w. step down

10 Supinated Grip Barbell Rows

10 T2B

*Add weight to barbell and place in rack

5 Shoulder Press

5 T2B


3-Way Banded Shoulder Lat Stretch x 60s each


B: Shoulder Press (1RM. Rest 2:00)

– build to a 1-Rep max over the course of 6-7 sets.

– Beginner: 5 x 5, adding light weight per set. Rest 2:00

Metcon Prep

C: Metcon (No Measure)

2 Rounds of:

10 Box Jumps

8 Push Press

6 T2B or Knee Lifts


D: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
L3: (95, 65)

L2: (20, 15) (75, 55) (Knee Lifts)

L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

Extra Credit

E: Ring Rows w. Pause (4 x 10-15. Rest 60s.)

– Adv wear a vest + elevated feet

– Pause for 1 ct.

Categories: WOD

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