Category: Beyond the Whiteboard
January 27, 2020

Bench Press 2-2-2-2-2 & Elizabeth

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

“Power” Elizabeth

21-15-9 reps, for time of:
Clean (135#/95#)
Ring Dip
* Power Cleans, should be Touch and Go with no more than 3 sets each round.

BTWB

Photo by @robcwilson

Power version of “Elizabeth” today.  This CF benchmark workout is typically done with squat cleans.  The power version is meant to be a faster sprint version where the dips are what would slow you down.

Strength in Depth: Final Recap

Results

Results cont

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January 25, 2020

Advanced RX: E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches & 4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

Advanced RX Class:

E2MOM for 14 mins: Power Snatches, Hang Squat Snatches and Squat Snatches

Every 2 mins for 14 mins do:
1 Power Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load

BTWB

4 RFT: Wall Balls, AbMat Sit-ups and Muscle-up

4 rounds for time of:
30 Wall Balls (20#/14#)
30 AbMat Sit-ups
5 Muscle-ups

BTWB

Photo by @robcwilson

Results

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Team WOD: 6 min to find 1RM Max Power Snatch & Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Team WOD: 6 min to find 1RM Max Power Snatch

Record your best Power Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.
* Team of 2, start with an empty bar and each partner finds a 1RM in 6 minutes.

BTWB

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

As a Team of 2 complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
* Alternating work (one works, one rests) split reps or alternate exercises

BTWB

Lunges

Photo by @robcwilson

CF Mayhem Freedom punches their ticket to the Games.

Strength in Depth: Final Recap

Results

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January 23, 2020

Overhead Squat 4-4-4-4 & AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Overhead Squat 4-4-4-4

Overhead Squat 4-4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMRAP 11 mins: Row Calories, Overhead Squats, Toes-to-bars, HSPU, and BMU

Complete as many rounds as possible in 11 mins of:
50 Row Calories
40 Overhead Squats (95#/65#)
30 Toes-to-bars
20 Handstand Push-ups
10 Bar Muscle-ups
* Scale BMU to Strict Pull-ups

BTWB

Photo by @robcwilson

Results

Results cont

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January 22, 2020

Hang Power Clean 3-3-3-3-3 & 3 RFT: Burpees, Hang Power Cleans and Double Unders

Hang Power Clean 3-3-3-3-3

Hang Power Clean 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

3 RFT: Burpees, Hang Power Cleans and Double Unders

3 rounds for time of:
20 Burpees
12 Hang Power Cleans (155#/105#)
50 Double Unders

BTWB

Photo by @robcwilson

Froning crushes Panchik, Bridges, Bailey and Percevecz in another Mayhem Classic Sanctional Demo:

2020 Mayhem Classic Good Dudes: Event 4

Results

Results cont

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January 20, 2020

Lifting: Good Mornings and Hollow Rocks & AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats

Lifting: Good Mornings and Hollow Rocks

Good Morning 8-8-8-8, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 20 mins: Kettlebell Swings, Push-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Kettlebell Swings (70#/53#)
10 Push-ups
15 Air Squats

BTWB
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January 18, 2020

Advanced RX: Clean 1-1-1-1-1 & Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row & Opt. 2: w/Power Clean

Advanced RX Class:

Clean 1-1-1-1-1

Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Chipper: Row, Handstand Push-ups, Squat Cleans, Toes to bar, Row

For time:
25 Row Calories
30 Handstand Push-ups
15 Squat Cleans (185#/135#)
30 Toes-to-bars
25 Row Calories

BTWB

Opt. 2: w/Power Clean

For time:
25 Row Calories
30 Handstand Push-ups
15 Power Cleans (205#/145#)
30 Toes-to-bars
25 Row Calories

BTWB
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Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

Team WOD: Row and Deadlift Hold, Push Press and Handstand Hold, Toes-to-bar and Bar Hang, Overhead Walking Lunge

As a team of 2 each partner must complete for time:
30 Row (calories)
Partner completes Deadlift Hold (205#/135#)
30 Push Press (115#/75#)
Partner completes Handstand Hold
30 Toes-to-bars
Partner completes Hang From Pull Up Bar
50m Overhead Walking Lunge With Plate (45#/25#) – 100m Total

* Partner 1 must complete 30 reps or 30 calories while Partner 2 maintains the static hold. Swap after the required reps are completed. Partner 2 then completes 30 while Partner 1 maintains static hold.
** OH Walking Lunge as a team for 100m, one partner works while one rests.
*** One bar, one plate, one rower per team.

Post total time.
* Inspired by 2015 Regional Team Event 7. 30 reps each per partner while performing holds.

BTWB

Photo by @robcwilson

Results

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