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.
