Beyond the Whiteboard – Page 112

5 rounds, each round for time, of:
5 Dumbbell Power Cleans, pick load
5 Dumbbell Front Squats, pick load
5 Dumbbell Push Jerks, pick load
100m Dumbbell Suitcase Carry, pick load

Rest 2 mins between each round.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

EMOM for 6 mins: Hang Clean & Jerk

1 Hang Clean & Jerk, pick load

Every 1 min for 6 mins.

BTWB

Back Squat: 5RM & 21-15-9: Burpee Box Jump Overs and Kettlebell Swings

Back Squat: 5RM

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

BTWB

21-15-9: Burpee Box Jump Overs and Kettlebell Swings

21-15-9 reps, for time of:
Burpee Box Jump Over (24″/20″)
Kettlebell Swing (70#/53#)

BTWB

Photo by @snoridgecrossfit

Mark your calendars.

The Open starts Feb. 16, 2023.

The 2023 NOBULL CrossFit Games kick off the week of July 31, 2023.

Results

Results cont

Back Squat: 5RM

Log your best Back Squat 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

BTWB

Strict Handstand Push-ups 5-5-ME & 7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups

Strict Handstand Push-ups 5-5-ME

Rest as needed between sets.

BTWB

7 RFT: Run, Rope Climbs, Rows and Handstand Push-ups

7 rounds for time of:
Run 200m
1 Rope Climb
Row 250m
7 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

There are still spots open for the Clean and Jerk clinic this Saturday at 9:45am! Sign up and get 1.5 hrs of focused coaching on how to improve your clean and jerk from Coach Jules, Reid and Zeke!

Results

Overhead Squat: 3RM & 5 RFT: Overhead Squats, Toes-to-bars, and Double Unders

Overhead Squat: 3RM

Log your best Overhead Squat 3 rep max lift.

Only log the heaviest 3 rep, do not include sets prior to it.

BTWB

5 RFT: Overhead Squats, Toes-to-bars, and Double Unders

5 rounds for time of:
6 Overhead Squats, pick load
12 Toes-to-bars
30 Double Unders

BTWB

Photo by @snoridgecrossfit

Spots available! Sign up today!

Events:

SRCF Olympic Lifting Clinic (Clean and Jerk)

When: 9/24 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody avail starting 9/15)
Led by Coaches Julianna , Reid and Zeke

This Oly clinic will focus on the Clean and Jerk and progressions. Building from the Front Squat and Push Jerk, the coaches will teach progressions through the hang, power and squat positions of the clean and the push and split positions of the Jerk. The focus will be on technique over load and emphasize bar path, speed and positioning.

This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation of the C&J. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont