Category: Beyond the Whiteboard

Push Press 6-5-4

Push Press 6-5-4

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

FT: Toes-to-bars, Dumbbell Push Press, and Rope Climbs

For time:
30 Toes-to-bars
25 Dumbbell Push Press, 50/35 lbs
5 Rope Climbs, 15 ft
25 Dumbbell Push Press, 50/35 lbs
30 Toes-to-bars

FQ: Handstand Walk Practice

For quality:
Handstand Walk Practice, 12 mins

FGB Style: 3 RF-ME: Row Cal, Bike Cal, Burpees, and Double Unders

3 rounds, 1 min per station, for max reps of:
Row Calorie
Bike Calorie
Burpee
Double Under
Rest 1 min

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

Alt EMOM 20 mins: Snatch High Pull, Hang Squat Snatch, and Snatch

Every 1 min for 20 mins, alternating between:
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load

Alt EMOM 8 mins: Alternating V-ups and Plank Holds

Every 1 min for 8 mins, alternating between:
10 Alternating V-ups
Plank Hold, 30 secs

Front Squat 5-4-3

Front Squat 5-4-3

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

3 RFT: KB Swings, Wall Balls and Pull-ups

3 rounds for time of:
30 Kettlebell Swings, 1.5/1 pood
25 Wall Balls, 20/14 lbs
20 Pull-ups

Dumbbell Bench Press 12-12-12

Dumbbell Bench Press 12-12-12

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

4 RFT: Power Snatch, Wall Walks, and Ring Dips

4 rounds for time of:
10 Power Snatches, 95/65 lbs
5 Wall Walks
15/10 Ring Dips
Rest 1 min

Team WOD: 3 RFT: DB Push Press, Walking Lunges, and Double Unders

3 rounds for time of:
40 Dumbbell Push Press, pick load
60 Walking Lunges
100 Double Unders

Solo WOD: AMRAP 10 mins: DB Push Press, Walking Lunges, and Double Unders

Complete as many rounds as possible in 10 mins of:
8 Dumbbell Push Press, pick load
16 Walking Lunges
24 Double Unders

26.3 Rx’d and Scaled: CrossFit Games Open

For time:
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 1
12 Burpee Over Bars
12 Thrusters, weight 1
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 2
12 Burpee Over Bars
12 Thrusters, weight 2
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 3
12 Burpee Over Bars
12 Thrusters, weight 3

Time cap: 16 mins

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

26.3 Scaled / Teens 14-15 – CrossFit Games Open

For time:
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 1
12 Burpee Over Bars
12 Thrusters, weight 1
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 2
12 Burpee Over Bars
12 Thrusters, weight 2
— then —
2 rounds of:
12 Burpee Over Bars
12 Cleans, weight 3
12 Burpee Over Bars
12 Thrusters, weight 3

Time cap: 16 mins

*Scaled- may step over

♀ 45, 55, 65 lb (20, 25, 29 kg)
♂ 65, 85, 95 lb (29, 38, 43 kg)

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

7 RFT: Shuttle Runs and Power Snatches

7 rounds for time of:
6 Shuttle Runs, 50 ft
5 Power Snatches, 135/95 lbs

FT: Hang Power Cleans, Row, and Box Jumps, Row

For time:
21 Hang Power Cleans, 135/95 lbs
21/15 Row Calories
15 Hang Power Cleans, 155/105 lbs
15/10 Row Calories
9 Hang Power Cleans, 175/120 lbs
9/7 Row Calories
Rest 5 mins
21 Box Jumps, 24/20 in
21/15 Row Calories
15 Box Jumps, 24/20 in
15/10 Row Calories
9 Box Jumps, 24/20 in
9/7 Row Calories

Lifting: Deadlifts and Single Arm DB Romanian Deadlifts

Deadlift 3-3-3-3, using heaviest weight per set
Single Arm Dumbbell Romanian Deadlift 4-4-4-4, using heaviest weight per set

5 RFT: Deadlifts and AbMat Sit-ups

5 rounds for time of:
15 Deadlifts, 155/105 lbs
25 AbMat Sit-ups