Details for the CrossFit Open Fitness:
A. CrossFit Open 15.1 & 15.1A
9 min AMRAP:
15 Toes to Bar
10 Deadlifts
5 Snatches
Barbell (52.5/32.5kg)
Compare to 4/3/15
Wacey B: 6 + 3 Toes to Bar
Rach D: 4 + 11 Toes to bar
- 1 min rest -
5 min AMRAP:
600m Run
Max Calorie Bike Erg in the remaining time
Performance (Open and Quarterfinal focus):
A. CrossFit Open 15.1 & 15.1A
9 min AMRAP:
15 Toes to Bar
10 Deadlifts
5 Snatches
Barbell (52/33kg)
Compare to 4/3/15
Wacey B: 6 + 3 Toes to Bar
Rach D: 4 + 11 Toes to bar
- directly into -
15.1A:
6 minutes to establish a 1RM Clean & Jerk
Compare to 4/3/15
Jason W: 127.5kg
Rach D: 70kg
Sweat: A. 3 Rounds
15 Hanging Straight Leg Raises
15 Weighted GHD Hip Extensions
B. "Half Mikko"
6 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. Try and hold the same number or one more than last week with smarter pacing and transitions.
Weightlifting:
(0 - 15)
15 minutes to build to a heavy single Clean and Jerk
*If you did this in class:
Build to a quality Snatch Balance + SG Push Press + Overhead Squat
(16 - 28 min)
Clean Pull + Floating Clean Pull (OT2M)
6 x (1+2) x 105% of today.
(36 - 44 min)
Barbell Bias:
C. Block Bench Press
OTM x 8: 3 @ 55-60% (add pause, speed focus)
CrossFit Bias:
C. OTM x 8 mins (4 rounds)
M1: Max SA DB OHS (best load you can do for 5+)
M2: Max Strict Deficit HSPU (2/1")
*Each round alt the arm you use on OHS
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.
Comments