Details for the CrossFit Open Fitness:
A. OTM x 10:
1 Strict Muscle Up negative
B. 5 Rounds:
1 min Echo Bike Cals
1 min Row Cals
1 min Ski Cals
1 min rest
*Score is your lowest minute across the 5 rounds.
Compare to 7/9/23
Nate: 20
Laura G: 11
Performance (Open and Quarterfinal focus):
A. OTM x 10:
1 Strict Elevator Muscle Up Negative
B. See Fitness
Sweat: 45 min AMRAP in Pairs:
400m Wheelbarrow Push (60/40kg)
200/150 Cal Bike Erg
100/75 Cal Ski Erg
50 Burpee Box Jumps (24/20")
Weightlifting:
(0 - 20 mins)
A. Below Knee Hang Power Snatch + Floating Power Snatch: Build to a heavy complex in 15 minutes and then complete 2 complexes at 90% of your max.
(20 - 35 min)
B. Bench Press:
5 x 65%
5 x 75%
Max reps x 85%
(35 - 45 min)
3 x 5 Lateral Box Back Rack Step Up:
*Focus on max height box you can get into, then add load.
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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