Details for the CrossFit Open Fitness:
A. Snatch Grip Deadlift: 10 minutes to build to a heavy but technical 2 rep.
B. 4 min AMRAP:
9/7 Calorie Bike Erg
6 Russian KB Swings (32/24kg)
3 Strict Pull Ups
- 2 min rest -
4 min AMRAP:
9/7 Calorie Bike Erg
6 Russian KB Swings (32/24kg)
3 Chest to Bar Pull Ups
- 2 min rest -
4 min AMRAP:
9/7 Calorie Bike Erg
6 Russian KB Swings (32/24kg)
3 Pull Ups
Performance (Open and Quarterfinal focus):
A. Squat Snatch: 10 minutes to build to a heavy but technical 2 rep.
B. 4 min AMRAP:
9 Chest to bar Pull Ups
3 Squat Snatches @ 60%
- 2 min rest -
4 min AMRAP:
6 Strict Handstand Push Ups
2 Squat Snatches @ 70%
- 2 min rest -
4 min AMRAP:
3 Bar Muscle Ups
1 Squat Snatch @ 80%
Sweat:
4 Rounds each for time:
Starting every 10 minutes
500/425m Row (nasal breathing only)
500/425m Ski (nasal breathing only)
600m Run
*After completion: easy spin on Bike Erg (Damper 1)
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.
