Category: Beyond the Whiteboard

Jerk: 2RM & 18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

Jerk: 2RM

Find your Jerk 2 Rep Max.
* Split or Push

BTWB

18-15-12-9-6-3: Row Cal, Box Jump Overs and Dumbbell Push Jerks

18-15-12-9-6-3 reps, for time of:
Row Calories
Box Jump Over (24″/20″)
Dumbbell Push Jerk (Pick load)

BTWB
Photo by @robcwilson

Four Ways to Scale Pull-Ups Without Bands

Want to aid your recovery and avoid injury?  Get a deep tissue massage. Regularly! I get one every three weeks and it has done wonders for me in avoiding some of the routine recurring training injuries I used to have every few months.

Benefits of Sports Massages for CrossFitters

Results

Results cont

Deadlift 3-3-3 & FT: Wall Balls, Deadlifts and Run

Deadlift 3-3-3

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and go.

BTWB

FT: Wall Balls, Deadlifts and Run

For time:
100 Wall Balls (20#/14#)
30 Deadlifts (155#/115#)
Run 800m

BTWB

Advanced RX: Power Clean & Jerk 1-1-1 & Abbate

Advanced RX Class:

Power Clean & Jerk 1-1-1

Power Clean & Jerk 1-1-1

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

BTWB

Abbate

For time:
Run 1 mile
21 Clean & Jerks (155#/105#)
Run 800m
21 Clean & Jerks (155#/105#)
Run 1 mile

BTWB
Photo by @robcwilson
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. ~ www.crossfit.com

Results

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

Team WOD: AMRAP 20 mins: Partner Runs, Clean & Jerks, Box Jump Overs and Toes-to-bar

As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
5 Power Clean & Jerks (115#/75#)
7 Box Jump Overs (24″/20″)
9 Toes-to-bars
* Run together then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.)

BTWB
Photo by @robcwilson

Results

Bench Press 2-2-2-2-2 & Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Bench Press 2-2-2-2-2

Bench Press 2-2-2-2-2

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

BTWB

Alt EMOM 18 mins: Rows, Push Press and Ring Dips

Every 1 min for 18 mins, alternating between:
Row M 150m / F 125m
12 Push Press (95#/65#)
8 Ring Dips

BTWB
Photo by @robcwilson
“Tommy Marquez, Rory McKernan and Pat Sherwood are back in the Update Studio to recap the 2017 CrossFit Liftoff, powered by Rogue. This year’s competition crowned a repeat champion in the overall division, and shined the spotlight on some big lifters in our community.”

Results

Results cont

SNORIDGE CROSSFIT