Details for the CrossFit Open Fitness:
A. 3 sets OT4M:
5 Deadlifts
- 30 seconds rest -
5 Seated Box Jumps.
B. 3 x 5 min AMREPs, 2 min rest between:
Buy in:
2 Rope Climbs (15ft)
16 alt Goblet Step Ups (20/12kg)
16 Russian Swings (20/12kg)
Max Calorie Row in the remaining time
Performance (Open and Quarterfinal focus):
A. Squat Clean & Jerk: (OT4M)
1.1.1 reps @ 77%
1.1.1 reps @ 84%
1.1.1 reps @ 90%
*Do a cluster rep every 30 seconds. Slight increase from 2 weeks ago
B. 3 x 5 min AMREPs, 2 min rest between:
Buy in:
16 alt Goblet Step Ups (22.5/15kg)
8 Power Clean & Jerks (70/47.5kg)
3 Rope Climbs
Max Calorie Row in the remaining time
Sweat: A. 3 Rounds
10 S leg DB Hip Thrust
10 Slider Jacknives
10 Banded Face Pull
B. "Half Mikko"
5 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.
Weightlifting:
(0 - 12 min)
A. Squat Clean & Jerk: (OT4M)
1.1.1 reps @ 77%
1.1.1 reps @ 84%
1.1.1 reps @ 90%
*Do a cluster every 30 seconds. Slight increase from 2 weeks ago.
(12 - 18 min)
Snatch Pull: (OT2M)
3s x 2 x 105%
(20 - 28 min)
Hang Power Snatch (OT2M)
4s x 3r
*Build from 60%
(28 - 40 min)
3 alt sets: OT4M
10 DB Bench Press:
- 30 sec rest -
10 Box Supported Pendlay Row
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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