Friday 26.01.24 - Public Holiday

Details for the CrossFit Open
 
 Australia Day

8am CrossFit

9am Competitors Class

Fitness:

40 min AMREP In Pairs:

One person working at a time

10 x 200m Run

160 Wall Balls (9/6kg)

120 alt DB Snatch (22.5/15kg)

80 Toes to Bar

40 Burpee Box Jump Over (24/20"")

40 Cal Bike Erg

40 Calorie Ski

40 Calorie Echo

Max 200m Runs in the remaining time

Performance:

See Fitness

Competitors Class:

*Do not do the 8am workout before this. We want intensity from these 2 pieces.

A. In 16 minutes:

0 - 7 min:

7 min AMRAP

8 Thrusters (43/29kg)

4 Bar Muscle Ups

7 - 14 min:

Build to a tough Squat Clean

*not a max, we just want to get practice lifting under fatigue

B. 7 min AMRAP:

1 Muscle Up

30 Double Unders

2 Muscle Ups

30 Double Unders

3 Muscle Ups

30 Double Unders

etc

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
 
 To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us.
 
 If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.