Details for the CrossFit Open Fitness:
A. 5 sets every 2:30
5 Deadlifts (Tng)
- directly into -
10 3 Point DB Row
B. 5 x 2:30 min AMREPs
15 Russian KB Swings (32/24kg)
15 Wall Balls (9/6kg)
Max Echo Bike Calories in the remaing time
*Score is total Calories.
Performance (Open and Quarterfinal focus):
A. Build to a heavy complex in 3 attempts, then 2 sets at 80% (OT2.5M)
3 Cleans + 2 Front Squats + 1 Shouder to Overhead
*Cleans can be any style.
B. 21-15-9
Power Clean (60/40kg)
Handstand Push Up
- directly into -
15-12-9
Deadlift (140/95kg)
6-4-2
Wall Walk
*12 min cap
Sweat:
45 min AMRAP in Pairs:
400m Wheelbarrow Push (60/40kg)
200/150 Cal Bike Erg
100/75 Cal Ski Erg
50 Burpee Box Jumps (24/20")
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.
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