Beyond the Whiteboard – Page 238

Power Snatch: 2RM & 27-21-15-9: Row and Power Snatches

Power Snatch: 2RM

Record your best Power Snatch 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go

BTWB

27-21-15-9: Row and Power Snatches

27-21-15-9 reps, for time of:
Row (calories)
Power Snatch (75#/55#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

Saturday 12/20: 12 WOD’s of Xmas workout!
- Wave 1: 0930 – Sign up in the gym
- Wave 2: 1030 – Sign up in the gym
- This year has some new movements!
Monday 12/23 Normal schedule
Tuesday 12/24 CLOSED
Wednesday 12/25 CLOSED Merry Christmas!
Thursday 12/26
- No 0530 early class, all other classes normal
Friday 12/27 Normal schedule
Saturday 12/28 Normal schedule
Monday 12/30 Normal schedule
Tuesday 12/31 CLOSED
Wednesday 1/1 CLOSED Happy New Year’s!
Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

Results

Results cont

Power Snatch: 2RM

Record your best Power Snatch 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.
* Touch and Go, use mats

BTWB

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows & AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Lifting: Weighted Strict Pull-ups and Bent Over Barbell Rows

Weighted Strict Pull-up 3-3-3-3, using heaviest weight per set
Bent Over Barbell Row 5-5-5-5, using heaviest weight per set
* Alternate sets

BTWB

AMRAP 15 mins: Run, Burpees, and Bar Muscle Ups

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups
* Scale to strict PU or Ring Rows

BTWB

Photo by @robcwilson

Results

Results cont

Thruster: 1RM & 5 RFT: Thrusters and Ball Slams

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

5 RFT: Thrusters and Ball Slams

5 rounds for time of:
10 Thrusters (95#/65#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE:

Saturday 12/20: 12 WOD’s of Xmas workout!
- Wave 1: 0930 – Sign up in the gym
- Wave 2: 1030 – Sign up in the gym
- This year has some new movements!
Monday 12/23 Normal schedule
Tuesday 12/24 CLOSED
Wednesday 12/25 CLOSED Merry Christmas!
Thursday 12/26
- No 0530 early class, all other classes normal
Friday 12/27 Normal schedule
Saturday 12/28 Normal schedule
Monday 12/30 Normal schedule
Tuesday 12/31 CLOSED
Wednesday 1/1 CLOSED Happy New Year’s!
Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Teen Athlete Jacob Morris Passes Away

Why Brent Fikowski Probably Isn’t Getting the Dubai Invite

Results

Results cont

Thruster: 1RM

Record your best Thruster 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

BTWB

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans & Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

Advanced RX: Alt EMOM 12 mins: Power Cleans and Squat Cleans

Every 1 min for 12 mins, alternating between:
1 Power Clean
1 Squat Clean

BTWB

Chipper: Run, Wall Balls, SDHP, Ring Push-ups, KB Swings, Air Squats, and Run

For time:
Run 800m
50 Wall Balls (20#/14#)
40 Sumo Deadlift High-pulls (75#/55#)
30 Ring Push-ups
40 Kettlebell Swings (53#/35#)
50 Air Squats
Run 800m

BTWB

Photo by @robcwilson

Results

Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.

Post total time.

BTWB

Photo by @robcwilson

HOLIDAY SCHEDULE: