Category: Beyond the Whiteboard

Front Squat 2-2-2

Front Squat 2-2-2

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

4x AMRAP 3 mins: Devil Press, DB Front Squats, and DB Push Press

For 4 cycles:
AMRAP in 3 mins of:
3 Devil Press, pick load
5 Dumbbell Front Squats, pick load
7 Dumbbell Push Press, pick load

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Push Press 3RM

Log your best Push Press 3 rep max lift.

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

AMRAP 20 mins: Double Unders, C2B Pull-ups, Box Jumps, and Strict HSPU

Complete as many rounds as possible in 20 mins of:
50 Double Unders
10 Chest-to-bar Pull-ups
10 Box Jumps, 30/24 in
10 Strict Handstand Push-ups

Solo WOD: AMRAP 11 mins: Row, Burpee Over Rowers and Power Cleans

Complete as many rounds as possible in 11 mins of:
15 Row Calories
10 Burpee Over Rowers
5 Power Cleans, 155/105 lbs

Team WOD: Laura

With a partner, complete as many rounds as possible in 21 mins of:
30 Row Calories
20 Burpees Over Rower
10 Power Cleans, 155/105 lbs

Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

Push Press 5RM

Log your best Push Press 5 rep max lift.

Only log the heaviest 5 rep, do not include sets prior to it.

FT: KB Swings and Toes-to-bars

For time:
21 Kettlebell Swings, 70/53 lbs
3 Toes-to-bars
18 Kettlebell Swings, 70/53 lbs
6 Toes-to-bars
15 Kettlebell Swings, 70/53 lbs
9 Toes-to-bars
12 Kettlebell Swings, 70/53 lbs
12 Toes-to-bars
9 Kettlebell Swings, 70/53 lbs
15 Toes-to-bars
6 Kettlebell Swings, 70/53 lbs
18 Toes-to-bars
3 Kettlebell Swings, 70/53 lbs
21 Toes-to-bars

Alt EMOM 15 mins: Strict HSPU, HS Walk Practice and Rest

Every 1 min for 15 mins, alternating between:
5 Strict Handstand Push-ups
Handstand Walk Practice
Rest 1 min

7 RFT: Single DB OH Walking Lunges, Alt DB Snatches, Single DB OH Walking Lunges, and Crossover Singles

7 rounds for time of:
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 20 ft
10 Alternating Dumbbell Snatches, 50/35 lbs
Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 20 ft
25 Crossover Single Unders

Pt. 2: EMOM for 6 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 6 mins.

Pt. 1: Alt EMOM 18 mins: Shuttle Runs, Overhead Squats, and Sit-ups

Every 1 min for 18 mins, alternating between:
5 Shuttle Runs, 50 ft
10 Overhead Squats, 75/55 lbs
20 AbMat Sit-ups