Category: Beyond the Whiteboard

FQ: Rope Climb Practices and Handstand Walk Practices & AMRAP 20 mins: Med Ball Cleans, Rope Climbs and Double Unders

FQ: Rope Climb Practices and Handstand Walk Practices

For quality:
Rope Climb Practice (15 mins total)
Handstand Walk Practice

BTWB

AMRAP 20 mins: Med Ball Cleans, Rope Climbs and Double Unders

Complete as many rounds as possible in 20 mins of:
20 Medicine Ball Cleans (20#/14#)
2 Rope Climbs
20 Double Unders

BTWB

Photo by @snoridgecrossfit

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Results

Shoulder Press 5-5-5 & FGB Style: Row Cal, Push Press, Lateral Burpees, and Toes-to-bars

Shoulder Press 5-5-5

Shoulder Press 5-5-5

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

BTWB

FGB Style: Row Cal, Push Press, Lateral Burpees, and Toes-to-bars

3 rounds, 1 min per station, for max reps of:
Row Calorie
Push Press (75#/55#)
Lateral Burpee Over Bar
Toes-to-bar
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 3-3-ME & AMRAP 15 mins: Run, Back Squats and Box Jumps

Back Squat 3-3-ME

Back Squat 3-3-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

AMRAP 15 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder & Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder

For time:
Partner Run 400m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run 400m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run 400m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in

BTWB

Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

For time:
Run 400m
— then —
21 Deadlifts (185#/135#)
21 Burpees
18 Deadlifts (225#/155#)
18 Lateral Burpee Over Bars
15 Deadlifts (275#/185#)
15 Burpee Box Jumps (24″/20″)
— then —
Run 400m

BTWB

Photo by @snoridgecrossfit

Results

Alt EMOM 10 mins: Hang Squat Cleans and Squat Cleans & 5x RFT Every 4 mins: Run and Front Squats

Alt EMOM 10 mins: Hang Squat Cleans and Squat Cleans

Every 1 min for 10 mins, alternating between:
2 Hang Squat Cleans, pick load
1 Squat Clean, pick load

BTWB

5x RFT Every 4 mins: Run and Front Squats

5 rounds, each round for time, of:
Run 400m
10 Front Squats (135#/95#)

Go every 4 mins.

BTWB

Photo by @snoridgecrossfit

Results

Push Jerk 3-3-3 & Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees & Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees

Push Jerk 3-3-3

Push Jerk 3-3-3

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

BTWB

Opt. 1 (Heavy): 3 RFT: Rows, Push Jerks, and Burpees

3 rounds for time of:
Row 500m
12 Push Jerks (155#/105#)
15 Burpees

BTWB

Opt. 2 (Light): 3 RFT: Rows, Push Jerks, and Burpees

3 rounds for time of:
Row 500m
12 Push Jerks (135#/95#)
15 Burpees

BTWB

Photo by @snoridgecrossfit

Results

Hang Squat Snatch + Overhead Squat 1-1-1-1-1 & 3 RFT: Run, Overhead Squats and Bar Muscle-ups

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

Hang Squat Snatch + Overhead Squat 1-1-1-1-1

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

BTWB

3 RFT: Run, Overhead Squats and Bar Muscle-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
7 Bar Muscle-ups

BTWB

Photo by @snoridgecrossfit

Farewell WOD for Hayden. Good luck on  your next adventure!

Do You Really Need a Weightlifting Belt? And Other Burning Belt Questions Answered

Results

Results cont

SNORIDGE CROSSFIT