Beyond the Whiteboard – Page 381

Lifting: Power Snatch and Squat Snatch

Power Snatch 1-1-1-1-1, using heaviest weight per set
Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Not a complex. Use mats.

BTWB

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs & AMReps 3 mins: Hollow Rocks

Team WOD: 2 RFT: Rows, Air Squats, Power Snatches, Push-ups and Box Jump Overs

As a Team of 2, Complete 2 rounds for time of:
1200m Row
100 Air Squats
40 Power Snatches (115#/75#)
30 Push-up (hand release)
20 Up And Over Box Jumps (24″/20″)

* Alternate work/rest and split reps with your partner for each exercise.

BTWB

AMReps 3 mins: Hollow Rocks

As many reps as possible in 3 mins of:
Hollow Rock

BTWB

Photo by @robcwilson

Road to the Games 17.06: Bridges/Fraser/Smith Brothers
now in the CrossFit Journal
Results

Thruster 5-4-3-2-1 & FT: Thrusters, Row, and Double Unders

Thruster 5-4-3-2-1

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

BTWB

FT: Thrusters, Row, and Double Unders

For time:
15 Thrusters (95#/65#)
30 Row Calories
90 Double Unders
30 Row Calories
15 Thrusters

BTWB

Photo by @robcwilson

Happy 250th WOD to Kat! If you can’t figure out who it is in the pic the 250 WOD T-shirt might help give it away. If you are approaching your 100th, 250th, or 500th WOD or have earned one and don’t have a T we need to know so we can check stock or order it. WOD Club shirts are $15.
Worth a watch. The Games begin this week!
Road to the Games 17.07: Davidsdottir/Toomey/Sigmundsdottir/Briggs
now in the CrossFit Journal
Results
Results cont

Bench Press 1-1-1-1-1 & 7 RFT: Sumo Deadlift High Pulls and Ring Dips

Bench Press 1-1-1-1-1

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

BTWB

7 RFT: Sumo Deadlift High Pulls and Ring Dips

7 rounds for time of:
10 Sumo Deadlift High Pulls (95#/65#)
10 Ring Dips

BTWB

Photo by @robcwilson

Today was a baseline day for Bench Press. Next week we will move to a new strength cycle for Bench with 10/7/5/3/1 rep scheme while continuing with our ongoing 8/6/4/2 rep scheme for Front Squats.
Another Games WOD has been announced; Muscle-ups and ascending cleans.

Castro’s Latest Hint: Fill in the Blanks

Results
Results cont

Power Clean (Touch & Go) 3-3-3 & AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups

Power Clean (Touch & Go) 3-3-3

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

BTWB

AMRAP 15 mins: Runs, Burpees, and Bar Muscle Ups

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Burpees
5 Bar Muscle Ups

BTWB

Photo by @robcwilson

Mattie Rogers Takes Home Three Silver Medals

Castro “Reveals” Team Event

Results
Results cont

Shoulder Press 1-1-1 & 10 RFT: Deadlifts and Handstand Push Ups

Shoulder Press 1-1-1

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

BTWB

10 RFT: Deadlifts and Handstand Push Ups

10 rounds for time of:
5 Deadlifts (225#/155#)
5 Handstand Push Ups
* DL touch and go.

BTWB

Photo by @robcwilson

This is really cool to watch. Two champs, two locations, same WOD, almost identical times. The difference in times was only because of the 60 cal row in the middle of the workout.
Fraser Vs. Davidsdottir
now in the CrossFit Journal
Results
Results cont

Front Squat 8-8-8

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

BTWB

Front Squat 8-8-8 & 5 RFT: Front Squats, AbMat Sit-ups and Runs

Front Squat 8-8-8

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

BTWB

5 RFT: Front Squats, AbMat Sit-ups and Runs

5 rounds for time of:
9 Front Squats (135#/95#)
18 AbMat Sit-ups
Run 200m
Rest 1 min

BTWB

Photo by @robcwilson

This year they are making some big changes to the Team Series! Grab a partner and buddy up!
The 2017 CrossFit Team Series
Stay up to date on schedules, workouts, and results with the all new CrossFit Games app.
Download the CrossFit Games App Now!
Results
Results cont