Monday 22.03.21

For anyone registered to do the Open - if you didn't make it to Friday Night Lights please watch the video below. It covers the standards, explanation and workout tips. Before the workout in class we won't have time to cover all of this. We can obviously answer questions but we can't cover everything.


There is also a warmup written down next to the main whiteboard. I would recommend you get in before class. Fitness:

For time (20 min cap)

10 Dumbbell hang power snatches

15 Burpee box jump-overs

20 Dumbbell hang power snatches

15 Burpee box jump-overs

30 Dumbbell hang power snatches

15 Burpee box jump-overs

40 Dumbbell hang power snatches

15 Burpee box jump-overs

50 Dumbbell hang power snatches

15 Burpee box jump-overs


24/20 inch box & 22.5/15kg Dumbbell

Performance: 21.2 / 17.1

For time (20 min cap)

10 Dumbbell snatches

15 Burpee box jump-overs

20 Dumbbell snatches

15 Burpee box jump-overs

30 Dumbbell snatches

15 Burpee box jump-overs

40 Dumbbell snatches

15 Burpee box jump-overs

50 Dumbbell snatches

15 Burpee box jump-overs


24/20 inch box & 22.5/15kg Dumbbell

*If you did this Friday you can switch the DB Snatches to Cal Ski.


Compare to 1/3/2017

Liz B 13.52

Sean S 12.58 Sweat: In Pairs: 40 Min AMRAP

500/450m Ski

1000/900m Bike Erg

500/450m Row

*Change partner every movement.

Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors 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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