Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Beyond the Whiteboard
Bench Press 2-2-2 & AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Bench Press 2-2-2
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Kettlebell Swings, Box Jumps and Ring Dips
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
10 Ring Dips
Photo by @robcwilson
Back Squat: 2-2-2 & 5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges
Back Squat: 2-2-2
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Handstand Push Ups, Pull Up (Chest To Bar) and Dumbbell Walking Lunges
5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Dumbbell Walking Lunges (35#25#)
* DB or KB farmer carry lunges (at your side)
Photo by @robcwilson
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal & Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches & Pt. 3: AMReps 2 mins: Assault Bike (Cal)
Advanced RX: Pt. 1: AMReps 2 mins: Row Cal
As many reps as possible in 2 mins of:
Row Calorie
* Buy-in then proceed immediately to Pt. 2 – 16 min AMRAP
Pt. 2: AMRAP 16 mins: Bar Muscle-ups, Handstand Push-ups and Dumbbell Snatches
Complete as many rounds as possible in 16 mins of:
2 Bar Muscle-ups
4 Handstand Push-ups
8 Dumbbell Snatches (50#/35#)
Pt. 3: AMReps 2 mins: Assault Bike (Cal)
As many reps as possible in 2 mins of:
Assault Bike Calories
* After Pt. 2 then proceed immediately to Pt. 3 – 2 min AB AMRAP
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
Team WOD: AMRAP 16 mins: Toes-to-bars, Deadlifts and Dumbbell Squat Cleans
Complete as many rounds as possible in 16 mins of:
10 Toes-to-bars
8 Deadlifts, 225/155 lbs
6 Dumbbell Squat Cleans, 50/35 lbs
* As a team of 2 alternate each movement with your partner. Touch and Go DL. Share one bar and one set of DB. No dropping DB or DL.
Photo by @robcwilson
Wishing Coach Jill the speediest of recoveries for her meniscus clean up surgery. Looks like she’s in good care and has Ted to nurse her back to health!
Results
Power Clean (Touch & Go): 3RM & 10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar
10 RFT: Run, Power Clean (Touch & Go) and Lateral Burpee Over Bar
10 rounds for time of:
Run 100m
2 Power Clean (Touch & Go), pick load
6 Lateral Burpee Over Bars
Photo by @robcwilson
Lifting: Ring Dips and Bent Over Barbell Rows & 2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups
Lifting: Ring Dips and Bent Over Barbell Rows
Ring Dip 5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 8-8-8-8, using heaviest weight per set
2 RFT: Row Calories, Plate Overhead Walking Lunges and AbMat Sit-ups
2 rounds for time of:
30 Row Calories
30 Plate Overhead Walking Lunges (45#/25#)
30 AbMat Sit-ups
Photo by @robcwilson
EMOM for 10 mins: Hang Squat Snatch
EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Rows and Runs
EMOM for 10 mins: Hang Squat Snatch
1 Hang Squat Snatch, pick load
Every 1 min for 10 mins.
* Choose Squat or Power
3 RFT: Rows and Runs
3 rounds for time of:
Row 500m
Run 400m
Photo by @robcwilson
Watch “Every Second Counts: The Story of the 2008 CrossFit Games”
Jerk: 1-1-1-1-1
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.
* Push or Split