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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