Details for the CrossFit Open Fitness:
On a 21 minute clock:
Minutes 0 -15
A. 16/12 Calorie Bike Erg
10 Front Squats (50/35kg)
8 DB Push Press (22.5/15kg)
B. Minutes 16 - 21
Max Calorie Ski Erg in 5 minutes
Performance (Open and Quarterfinal focus):
On a 21 minute clock:
Minutes 0 -15
A. 16/12 Calorie Row
10 Overhead Squats (50/35kg)
8 Strict Handstand Push Ups
B. Minutes 15 - 21
Squat Snatch: 6 minutes to work to a heavy single for the day.
Sweat:
10 min Bike Erg - Zone 2
5 min Ski - Zone 3
5 min Run - Threshold
5 min Ski - Zone 3
10 min Bike Erg - Zone 2
*Total Working Time - 35 min
*If you don't have a HR monitor:
Bike Ergs: Do nasal
Ski: keep a bit in the tank
Run: Max effort
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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