Details for the CrossFit Open Fitness:
A. OT2M: 5 Back Squat
*Start moderate and build to a challening but leave a little in the tank.
B. OTM x 16:
M1: 8 Strict Pull Ups
M2: 8-16 Hanging DB alt. Reverse Lunges (22.5/15kg)
M3: 20 Crossover Single Unders + Max Double unders
M4: Rest
Performance (Open and Quarterfinal focus):
A. OTM x 10: Power Snatch + Hang Power Snatch + Overhead Squat: Build from 50% of Power Snatch every second set. Don't go too heavy, keep the barbell moving fast and smooth.
B. OTM x 16:
M1: 8-16 Chest to bar Pull Ups
M2: 8-16 Overhead Squats (43/29kg)
M3: 20 Crossover Single Unders + Max Double unders
M4: Rest
Sweat:
5 Rounds each for time. Starting every 10 minutes:
7 min work, 3 min rest.
1500/1250m Bike Erg
400m Run
Max Calorie Ski in the remaining time.
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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