Category: Beyond the Whiteboard

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1 & AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Advanced RX: Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

Deadlift + Hang Power Clean + Front Squat + Push Press + Back Squat 1-1-1-1

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

BTWB

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Front Squats, Push Press, Back Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Deadlifts (115#/75#)
5 Hang Power Cleans (115#/75#)
5 Front Squats (115#/75#)
5 Push Press (115#/75#)
5 Back Squats (115#/75#)
Run 200m

BTWB

Photo by @robcwilson

Results

White

White

5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges (45#/25#)
Run 400m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney. ~ www.crossfit.com

BTWB

Photo by @robcwilson

Results
Results cont

Lifting: Good Mornings and Ring Dips & Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Lifting: Good Mornings and Ring Dips

Good Morning 8-8-8-8, using heaviest weight per set
Ring Dip 8-8-8-8, using heaviest weight per set
* Alternate sets, scale dips to bodyweight or assisted dips

BTWB

Alt EMOM 18 mins: Rows, Wall Balls and Box Jumps

Every 1 min for 18 mins, alternating between:
Row 150m/125m
15 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)

BTWB
Photo by @robcwilson
Froning to Compete as Legend and on Team at Rogue Invitational — Rich Froning is set to compete both on a Team and as a Legend at the Rogue Invitational May 18 – 19 in Columbus, OH.
CrossFit Horsepower Decides to Shut Their Doors
Results
Results cont

Clean & Jerk: 1-1-1-1-1 & 21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

Clean & Jerk: 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

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

BTWB

21-15-9: Run, Clean & Jerks and Lateral Burpee Over Bars

21-15-9 reps, for time of:
Run 400m
Clean & Jerk (115#/75#)
Lateral Burpee Over Bar

BTWB

Photo by @robcwilson

Results
Results cont

Back Squat: 1RM & AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders

Back Squat: 1RM

Record your best Back Squat 1 rep max lift.

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

BTWB

AMRAP 7 mins: Dumbbell Deadlifts, Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 7 mins of:
7 Dumbbell Deadlifts, pick load
7 Dumbbell Push Press, pick load
30 Double Unders

BTWB

Photo by @robcwilson

Results
Results cont

Bench Press: 3RM & AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Bench Press: 3RM

Record your best Bench Press 3 rep max lift.

Only include the heaviest 3 rep, do not include sets prior to it.

BTWB

AMRAP 15 mins: Strict Pull-ups, Push-ups, Air Squats and Run

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Run 200m

BTWB

Advanced RX: Close Grip Snatch 1-1-1-1-1 & AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Advanced RX Class:

Close Grip Snatch 1-1-1-1-1

Close Grip Snatch 1-1-1-1-1

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

BTWB

AMRAP 15 mins: Wall Balls, Power Snatches and Muscle-ups

Complete as many rounds as possible in 15 mins of:
30 Wall Balls (20#/14#)
20 Power Snatches (75#/55#)
5 Muscle-ups

BTWB

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

Team WOD: 5 RFT: Partner Med Ball Run, Partner Wall Balls and Up And Over Box Jumps

As a Team of 2 complete 5 rounds for time of:
200m Run With Medicine Ball (20#/14#)
30 Partner Alternating Wall Balls (20#/14#)
30 Up And Over Box Jumps (24″/20″)
* Run as a team w/med ball. Do not drop MB. One ball, one box. Alternate work.

BTWB
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