Beyond the Whiteboard – Page 164

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

BTWB

Photo by @robcwilson @snoridgecrossfit

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The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Opt. 1: Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Back Squat 6-6-4-4 & AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Back Squat 6-6-4-4

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

BTWB

AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Complete as many rounds or reps as possible in 13 mins of:
60 Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
40/30 Row Calories
30 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
* Scale BMU to 15 strict pull-ups
* DB snatches alternate with both heads touching floor. Do not drop DB.

BTWB

Photo by @robcwilson @snoridgecrossfit

Top Ten Athlete Payouts for the 2021 NOBULL CrossFit Games Season

Results

Results cont

Back Squat 6-6-4-4

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

BTWB

Push Press 4-4-4 & FT: Rows and Push Press

Push Press 4-4-4

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

BTWB

FT: Rows and Push Press

For time:
Row 500m
21 Push Press (115#/85#)
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Push Press 4-4-4

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

BTWB

Hang Power Snatch 3-2-2-1-1-1 & FT: Double Unders, Hang Power Snatches, and Thrusters

Hang Power Snatch 3-2-2-1-1-1

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

BTWB

FT: Double Unders, Hang Power Snatches, and Thrusters

For time:
50 Double Unders
18 Hang Power Snatches (75#/55#)
18 Thrusters (75#/55#)
50 Double Unders
15 Hang Power Snatches
15 Thrusters
50 Double Unders
12 Hang Power Snatches
12 Thrusters
50 Double Unders
9 Hang Power Snatches
9 Thrusters

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Hang Power Snatch 3-2-2-1-1-1

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

BTWB

Team WOD: Runs, Power Clean & Jerks, Box Jumps & Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As a team of 2, complete for time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30″/24″)
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box

Post total time.

BTWB

Solo WOD: FT: Run; 3x Clean & Jerks and Box Jumps; Run

For time:
Run 800m
— then —
3 rounds of:
7 Clean & Jerks (135#/95#)
15 Box Jumps (24″/20″)
— then —
Run 800m

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: Runs, Power Clean & Jerks, Box Jumps

As A Team of 2, Complete For Time:
800m Run (as a team)
40 Power Clean & Jerks (135#/95#)
20 Box Jumps (30"/24")
400m Run (as a team)
30 Power Clean & Jerks
30 Box Jumps
200m Run (as a team)
20 Power Clean & Jerks
40 Box Jumps

* Alternate reps as needed with your partner, box jumps must stand up on top of box
** One bar, one box

Post total time.

BTWB