23.1 CrossFit Open Monday Repeat Tips and Tricks

Last chance to up those scores and put your best foot forward or shall I say muscle-up up! Here are a few tips I think that will get you the chance to crack the top 10%!

60 Calories on the Rower

• Men shoot for around 3:00 (2:45-3:15)

• Pace 1100-1300 cal per hour

• Women shoot for around 4:00 (3:30-4:30)

• Pace 800-900 cal per hour

50 Toes to bar

• Goal 4 minutes or less

• Singles might be very efficient here

• About 13 per minute will keep you under 4 minutes

40 Wall balls

• Under 2 minutes

• You can do 3 sets here and save a break

• 15,13,12

30 Cleans

• Mental toughness

• "Quick sand" The faster and bigger you go could dig you deeper

• Drop the habit and stick with consistent singles

• 3 mins or less, give me 10 per minute

20 Muscle ups

• You should have over 2 minutes here, so here is your chance

• 1 is better than a fast tie break time and 0 muscle ups

• Guys are aiming for around 10 for the top 10% and ladies around 2-3