Category: Beyond the Whiteboard

15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.

BTWB

FT: Rows; 3x One Arm Alternating Dumbbell Snatches and Rope Climbs

For time:
Row 1000m
— then —
3 rounds of:
20 One Arm Alternating Dumbbell Snatches (50#/35#)
2 Rope Climbs, 15 ft

BTWB

Thruster: 2RM & 4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

Thruster: 2RM

Record your best Thruster 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

BTWB

4 RFT: Row Calories, Toes-to-bars, Dumbbell Front Squats and Double Unders

4 rounds for time of:
15 Row Calories
10 Toes-to-bars
15 Dumbbell Front Squats (50#/35#)
20 Double Unders

BTWB

Bench Press 7-5-3-1 & AMReps 10 mins: Muscle Up (Unbroken) and Run

Bench Press 7-5-3-1

Bench Press 7-5-3-1

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

BTWB

AMReps 10 mins: Muscle Up (Unbroken) and Run

As many reps as possible in 10 mins of:
Muscle Up (Unbroken)
Run 200m
* Each time you drop from the rings you must run 200m. Scale to Bar MU or Ring Dips max reps

BTWB

Photo by @robcwilson

Bethany Shadburne, Pete Shaw Win SouthFit CrossFit Challenge, Earn Invite to 2020 CrossFit Games

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

Advanced RX: Death By Clean and Jerks & Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

Advanced RX Class:

Death By Clean and Jerks

Death By Clean & Jerk

With a continuously running clock perform:
1 Clean & Jerk (135#/95#) in the first 1 min
2 Clean & Jerks in the second 1 min
3 Clean & Jerks in the third 1 min
…
Continuing this for as long as you are able.

BTWB

Checkout: 3 RFT: AbMat Sit-ups, Hollow Rocks and V-ups

3 rounds for time of:
15 AbMat Sit-ups
10 Hollow Rocks
5 V-ups

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Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

Team WOD: AMRAP 18 mins: Wall Balls and Clean & Jerks

As a team of 2 complete as many rounds as possible in 18 mins of:
10 Wall Balls (20#/14#)
3 Clean & Jerks (135#/95#)
* 1 person working at a time; complete 1 full round of WB and C&J and then swap with your partner

BTWB

Weighted Strict Pull-up 2-2-2-2-2 & AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders

Weighted Strict Pull-up 2-2-2-2-2

Weighted Strict Pull-up 2-2-2-2-2

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

BTWB

AMRAP 12 mins: Kettlebell Swings, Box Jumps and Double Unders

Complete as many rounds as possible in 12 mins of:
15 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
35 Double Unders

BTWB

Photo by @robcwilson

Results

Results cont

Power Snatch: 3RM & 7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

Power Snatch: 3RM

Find your Power Snatch 3 Rep Max.

BTWB

7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

7 rounds for time of:
5 Power Snatches (95#/65#)
5 Pull-ups
10 Push-ups
15 Air Squats

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SNORIDGE CROSSFIT