Beyond the Whiteboard – Page 347

EMOM for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.
* Use mats

15 Minutes: Choose Rope Climb or Handstand Walk Practice & FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.
* Focus on foot lock and technique for rope climb. Alternative for rope climb practice is to work on strict pull-ups.

BTWB

FT: Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

For time:
40 Overhead Walking Lunges (45#/25# plate)
40 AbMat Sit-ups
4 Rope Climbs (15 ft)
30 Overhead Walking Lunges
30 AbMat Sit-ups
3 Rope Climbs
20 Overhead Walking Lunges
20 AbMat Sit-ups
2 Rope Climbs
10 Overhead Walking Lunges
10 AbMat Sit-ups
1 Rope Climb

BTWB

Photo by @robwilson

Results
Results cont

Squat Clean & Jerk (Touch and Go): 2RM & CrossFit Games Open 11.2

Squat Clean & Jerk (Touch and Go): 2RM

Find your Squat Clean & Jerk 2 Rep Max.
* Touch and Go 2 Rep Max Squat Clean + Jerk (Push or Split).

BTWB

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
* Touch and Go DL.

BTWB

Photo by @robcwilson

Thanksgiving Week Schedule:

M/Tu/W: Normal Class Schedule
Thursday 11/23: Closed! No classes
Friday 11/24: One class @ 10am
Saturday 11/25: Normal Class Schedule

* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
Results
Results cont

Lifting: Bench Press and Bent Over Barbell Rows & 3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* alternate between lifts

BTWB

3 RFT: Chest-to-bar Pull-ups, Burpees and Sumo Deadlift High Pulls

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls (95#/65#)

Post total time.

BTWB

Photo by @robcwilson
Thanksgiving Week Schedule:

M/Tu/W: Normal Class Schedule
Thursday 11/23: Closed! No classes
Friday 11/24: One class @ 10am
Saturday 11/25: Normal Class Schedule

* REMINDER: NO CROSSFIT TEENS Classes next week (during Thanksgiving week)! We will resume the Teens class on Wednesday 11/29 at 5pm.
THE 2017 CROSSFIT LIFTOFF

Results

Results cont

Front Squat: 1RM & AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

Front Squat: 1RM

Record your best Front Squat 1 Rep Max lift.

BTWB

AMRAP 15 mins w/ Buy-in: Row then Handstand Push-ups, Front Squats and Double Unders

In 15 mins do:
Row 1000m
then in the remaining time, AMRAP of:
7 Handstand Push-ups
7 Front Squats (135#/95#)
30 Double Unders

BTWB

Photo by @robcwilson

This marks the completion of our latest Front Squat series (10/7/5/3/2/1RM). Look for the same rep scheme for a different lift starting next week. This week we will continue with the Bench Press/Bent Over Row series.
Dumbbells: Did You Get the Message?
Results
Results cont

Snatch Balance 1-1-1-1 & 5 RFT: Toes To Bars, Power Snatches and Wall Balls

Snatch Balance 1-1-1-1

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

BTWB

5 RFT: Toes To Bars, Power Snatches and Wall Balls

5 rounds for time of:
10 Toes To Bars
10 Power Snatches (75#/55#)
10 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson
Fun snatch technique and balance work today. All about the footwork, speed down, and strong overhead position. As you develop confidence then you can increase the load.
Reminder:
No SRCF teens class next week during Thanksgiving break. The last class for this session is this Saturday (11/18). We will resume a new session starting immediately after (Wed 11/29). If you are interested in signing up or continuing on for the next session let us know!
The Snatch Balance

Results

Results cont

Advanced RX Class: EMOM for 12 mins: Power Clean & "Sham" & Checkout

Advanced RX: EMOM for 12 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 12 mins.

BTWB

“Sham“

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m

BTWB

Checkout: (Rest 5 minutes then complete)

FT: Pull Up + Chest To Bar + Bar Muscle Up, Single Arm Kettlebell Thrusters, and Ring Dips

For time:
4 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
3 Pull Up + Chest To Bar + Bar Mu

scle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
2 Pull Up + Chest To Bar + Bar Muscle Ups
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
1 Pull Up + Chest To Bar + Bar Muscle Up
6 Kettlebell Thruster Right Arms, pick load
6 Kettlebell Thruster Left Arms, pick load
6 Ring Dips
* complex of 1PU+1C2B+1BMU.

BTWB

Photo by @robcwilson
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins. ~ www.crossfit.com

Fallen But Never Forgotten

Results