Category: Beyond the Whiteboard

Bench Press: 3-3-3-3 & 3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars

Bench Press: 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

3 RFT: Run, Sumo Deadlift High-pulls and Toes-to-bars

3 rounds for time of:
Run 400m
21 Sumo Deadlift High-pulls (95#/65#)
12 Toes-to-bars

BTWB

Push Press: 1-1-1-1-1 & 12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups

Push Press: 1-1-1-1-1

Push Press 1-1-1-1-1

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

BTWB

12-10-8-6-4-2: Box Jumps, Strict Pull-ups and Handstand Push-ups

12-10-8-6-4-2 reps, for time of:
Box Jump (30″/24″)
Strict Pull-up
Handstand Push-up

BTWB

Photo by @robcwilson

Join us in the lobby this Thursday at 4:30 to see what’s in store for us with 20.3.  Expect Chest to Bar Pull-ups or handstand push-ups.  Will we see the return of a heavy deadlift and box jump?  Or is it wall balls this week?
How to Watch 20.3 + Expert Predictions
Results
Results cont

Back Squat: 3-3-3-3 & 10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats

Back Squat: 3-3-3-3

Back Squat 3-3-3-3

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

BTWB

10 RFT: Deadlifts, Hang Power Clean & Jerks and Air Squats

10 rounds for time of:
5 Deadlifts (115#/75#)
5 Hang Power Clean & Jerks (115#/75#)
15 Air Squats

BTWB

Advanced RX: Strict Deficit Handstand Pushups: 6×2 & 5 RFT: Rows, Ring Push-ups and Kettlebell Swings

Advanced RX Class:

Strict Deficit Handstand Pushups: 6×2

Strict Deficit Handstand Pushups 6×2

Rest as needed between efforts.

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5 RFT: Rows, Ring Push-ups and Kettlebell Swings

5 rounds for time of:
Row 500m
20 Ring Push-ups
20 Kettlebell Swings (53#/35#)

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Photo by @robcwilson

Results

Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

Team WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

As a team of 2 complete as many reps as possible in 20 mins of:
3 Kettlebell Swings (53#/35#)
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swing
9 Hand Release Push-Ups
9 Row Calories

* Continue increasing reps by 3 each round until time is complete.
** Alternate work / rest with your partner. Split reps as needed.

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Photo by @robcwilson

Sore calves anyone?
Results

CrossFit Games Open 20.2

CrossFit Games Open 20.2

Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (50#/35#)
6 Toes-to-bars
24 Double Unders

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CrossFit Games Open 20.2 – Scaled

Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters (35#/20#)
6 Hanging Knee Raises
24 Single Unders

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SNORIDGE CROSSFIT