Category: Beyond the Whiteboard

Snatch Grip Behind The Neck Push Press 2-2-2

Snatch Grip Behind The Neck Push Press 2-2-2

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

4 RFT: Run and Shoulder Press

4 rounds for time of:
Run, 400 m
12 Shoulder Press, pick load

Weighted Ring Dip 4-4-4-4

Weighted Ring Dip 4-4-4-4

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

4 RFT: Air Squats, Strict Pull-ups, Hang Power Cleans and Ring Dips

4 rounds for time of:
50 Air Squats
10 Strict Pull-ups
10 Hang Power Cleans, 135/95 lbs
10 Ring Dips

Chipper: Rows, Sit-ups, DB Hang Squat Cleans and Wall Walks

For time:
Row, 600 m
24 AbMat Sit-ups
12 Dumbbell Hang Squat Cleans, 50/35 lbs
6 Wall Walks
Row, 400 m
24 AbMat Sit-ups
10 Dumbbell Hang Squat Cleans, 50/35 lbs
4 Wall Walks
Row, 200 m
24 AbMat Sit-ups
8 Dumbbell Hang Squat Cleans, 50/35 lbs
2 Wall Walks

Front Squat From Floor: 5RM

Record your best Front Squat From Floor 5 Rep Max lift.

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Snatch Grip Behind The Neck Push Press 3-3-3

Snatch Grip Behind The Neck Push Press 3-3-3

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

FT: Run; 3x Push Press, Pull-ups and Double Unders Repeats

For time:
Run, 400 m
— then —
3 rounds of:
12 Push Press, 95/65 lbs
12 Pull-ups
30 Double Unders
— then —
Run, 400 m
— then —
3 rounds of:
12 Push Press, 95/65 lbs
12 Pull-ups
30 Double Unders
— then —
Run, 400 m

Weighted Ring Dip 5-5-5-5

Weighted Ring Dip 5-5-5-5

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

6 RFT: Burpees, KB Swings and Toes To Bars

6 rounds for time of:
10 Burpees
10 Kettlebell Swings, 2/1.5 pood
10 Toes To Bars

Snatch 1-1-1

Snatch 1-1-1

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

AGSF Workout 1: Snatch and Rope Climb

5 rounds for time of:
7 Squat Snatches, 135/95 lbs
3 Rope Climbs, 15 ft

AMRAP 15 mins: Run, Box Jump Overs and Alt DB Snatches

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 8-8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

Alt Barbell Reverse Lunge 10-10-10

Barbell Alternating Reverse Lunge 10-10-10

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

Alt EMOM 20 mins: Wall Balls and Row Cal

Every 1 min for 20 mins, alternating between:
12 Wall Balls, 20/14 lbs
12/9 Row Calories

Solo WOD: 4 RFT: Row, Deadlifts, DB Snatches, and Double Unders

4 rounds for time of:
10/8 Row Calories
15 Deadlifts, 155/105 lbs
20 Alternating Dumbbell Snatches, 50/35 lbs
30 Double Unders

Team WOD: 2 RFT: Partner Row, Deadlifts, DB Snatches, and Double Unders

2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts, 185/135 lbs
70 Alternating Dumbbell Snatches, 50/35 lbs
80 Double Unders