Beyond the Whiteboard – Page 143

18-15-12-9-6 reps, for time of:
Front Squat (115#/75#)
Burpee Pull-up
Ring Dip
* Scale to Burpee + Jumping PU off box (To measure box bend knees with arms extended OH – should reach middle of forearms on pull-up bar)

BTWB

Photo by @robcwilson @snoridgecrossfit

All about the community! Sign up for the Open!

SRCF Athlete Count for the 2022 CrossFit Games Open: 5

The Friendship-Fitness Connection at CrossFit Cabarrus

Results

Results cont

Front Squat 6-6-6

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

BTWB

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks & Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

As a team of 2 complete for time:
400m Partner Med Ball Run (20#/14#)
50 Wall Ball (Partner) (20#/14#)
50 Power Cleans (115#/75#)
50 Push Jerks (115#/75#)
400m Partner Med Ball Run
50 Push Jerks
50 Power Cleans
50 Wall Ball (Partner)
400m Partner Med Ball Run
* Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

BTWB

Solo WOD: Chipper: Med Ball Runs, Wall Balls, Power Cleans, and Push Jerks

For time:
200m Med Ball Run (20#/14#)
25 Wall Balls (20#/14#)
25 Power Cleans (115#/75#)
25 Push Jerks (115#/75#)
200m Med Ball Run
25 Push Jerks
25 Power Cleans
25 Wall Balls
200m Med Ball Run

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks

For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
As a team of 2 complete for time. Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.

BTWB

Lifting: Deadlifts and Bent Over Rows & AMReps 15 mins (1,2,3,…): Deadlifts and Runs

Lifting: Deadlifts and Bent Over Rows

Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR

BTWB

AMReps 15 mins (1,2,3,…): Deadlifts and Runs

As many reps as possible in 15 mins of:
1 Deadlift (275#/185#)
Run 50m
2 Deadlifts
Run 100m
3 Deadlifts
Run 150m
…
Continuing adding reps/distance in this scheme each round until time expires.

BTWB

Photo by @robcwilson @snoridgecrossfit