Details for the CrossFit Open Fitness:
A. OT2M x 6:
10 Barbell Hip Thrusts
B. 4 Rounds: 90 sec work / 90 sec rest
6 Push Ups
6 Front Squats (42.5/30kg)
Max Calorie Row in the remaining time
Performance (Open and Quarterfinal focus):
A. OTM x 12:
M1-4: 1 Squat Snatch x 80%
M 5-8: 1 Squat Snatch x 83%
M 9-12: 1 Squat Snatch x 86%
B. 4 Rounds: 90 sec work / 90 sec rest
6 Strict HSPU
6 Thrusters (42.4/30kg)
Max Calorie Row in the remaining time
Sweat: "Short Mikko"
7 Rounds
1 min max Echo Cals
1 min max Row Cals
1 min max Ski Cals
1 min rest
*Score is your lowest Calorie effort across the 5 rounds. Try and hold the same number or one more than 2 weeks ago with smarter pacing and transitions.
Weightlifting:
(0 - 12 min)
A. OTM x 12:
M1-4: 1 Squat Snatch x 80%
M 5-8: 1 Squat Snatch x 83%
M 9-12: 1 Squat Snatch x 86%
*If you did this in class, build to a 7/10 RPE Snatch Balance
(20 - 30 min)
Squat Clean & Jerk: 2 x 70%, 70%, 70%, 80%, 85% (OT2M)
(30 - 40 min)
Back Rack Step Up: x 5 reps.
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.
