Category: Beyond the Whiteboard

Lifting: 1 Power Clean + 1 Hang Power Clean & 5 RFT: Power Cleans, Push-ups, Air Squats and Run

Lifting: 1 Power Clean + 1 Hang Power Clean

Power Clean 1-1-1-1-1, using heaviest weight per set
Hang Power Clean 1-1-1-1-1, using heaviest weight per set
* Complex. Use mats. 1PC +1HPC

BTWB

5 RFT: Power Cleans, Push-ups, Air Squats and Run

5 rounds for time of:
9 Power Cleans (135#/95#)
15 Push-ups
21 Air Squats
Run 200m
* Power Cleans should be Touch and go. TNG.

BTWB

Advanced RX: Jerk: 1-1-1-1-1 & Pt. 1: AMReps 7 mins: Ground To Overheads and Bar Muscle Ups & Pt. 2: AMRAP 8 mins: Handstand Walks and Alternating Pistols

Advanced RX Class:

Jerk: 1-1-1-1-1

Jerk 1-1-1-1-1

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

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Pt. 1: AMReps 7 mins: Ground To Overheads and Bar Muscle Ups

As many reps in 7 mins as you can of:
Ground To Overhead (135#/95#) for 3 mins
Rest 1 min
Bar Muscle Ups for 3 mins

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Pt. 2: AMRAP 8 mins: Handstand Walks and Alternating Pistols

Complete as many rounds as possible in 8 mins of:
Handstand Walk, 40 ft
10 Alternating Pistols
* Rest 3-5 minutes after part 1

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Photo by @Robcwilson

Results

Team Jack: AMRAP 22 mins: Push Press, Kettlebell Swings and Box Jumps

Team “Jack”: AMRAP 22 mins: Push Press, Kettlebell Swings and Box Jumps

As a Team of 2 complete as many rounds as possible in 22 mins of:
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
*  Alternate after each movement (every 10 reps). One works, one rests.

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Murph day pics by @robcwilson

Results

Power Snatch: 1-1-1-1-1 & 3 RFT: Burpee Over Dumbbells and Dumbbell Power Clean & Jerks

Power Snatch: 1-1-1-1-1

Power Snatch 1-1-1-1-1

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

BTWB

3 RFT: Burpee Over Dumbbells and Dumbbell Power Clean & Jerks

3 rounds for time of:
15 Burpee Over Dumbbells
15 Dumbbell Power Clean & Jerks (50#/35#)

BTWB

Photo by @robcwilson

Results

Deadlift: 3-3-3-3 & AMRAP 15 mins: Run, Deadlifts and Handstand Push-ups

Deadlift: 3-3-3-3

Deadlift 3-3-3-3

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

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AMRAP 15 mins: Run, Deadlifts and Handstand Push-ups

Complete as many rounds as possible in 15 mins of:
Run 400m
8 Deadlifts (225#/155#)
7 Handstand Push-ups

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Front Squat: 5-5-5 & Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

Front Squat: 5-5-5

Front Squat 5-5-5

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

BTWB

Chipper: Sumo Deadlift High-pulls, Overhead Squats, Power Snatches , Front Squats and Press

For time:
50 Sumo Deadlift High-pulls (75#/55#)
40 Overhead Squats (75#/55#)
30 Power Snatches (75#/55#)
20 Front Squats (75#/55#)
10 Shoulder Press (75#/55#)

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SNORIDGE CROSSFIT