Category: Beyond the Whiteboard

E2MOM for 12 mins: Snatch

1 Snatch, pick load

Every 2 mins for 12 mins.

FT: Squat Snatches and Shuttle Runs

For time:
10 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
8 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
6 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
4 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft
2 Squat Snatches, 135/95 lbs
4 Shuttle Runs, 50 ft

Push Press 2-2-2

Push Press 2-2-2

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

T2BChipper: Double Unders, Push Press, T2B and HSPU

For time:
100 Double Unders
75 Push Press, 75/55 lbs
50 Toes To Bars
25 Handstand Push Ups

Back Squat (3 sec pause at bottom) 2-2-2

Back Squat (3 sec pause at bottom) 2-2-2

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

Alt EMOM 18 mins: Med Ball Cleans, Run, and Box Jump Overs

Every 1 min for 18 mins, alternating between:
12 Med Ball Cleans, 20/14 lbs
Run, 100 m
10 Box Jump Overs, 24/20 in

Bench Press 1-1-1

Bench Press 1-1-1

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

3 RFT: C2B 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 lbs

Post total time.

E2MOM for 14 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 14 mins.

FT: Rows, Clean & Jerks and Air Squats

For time:
Row, 1000 m
15 Clean & Jerks, 135/95 lbs
100 Air Squats

Team WOD: AMRAP 22 mins: Run, Squat Cleans, and Burpee Pull-ups

Complete as many rounds as possible in 22 mins of:
Run, 100 m
4 Squat Cleans, 135/95 lbs
4 Burpee Pull-ups

Solo WOD: AMRAP 14 mins: Run, Squat Cleans, and Burpee Pull-ups

Complete as many rounds as possible in 14 mins of:
Run, 100 m
4 Squat Cleans, 135/95 lbs
4 Burpee Pull-ups

Bench Press 2-2-2

Bench Press 2-2-2

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

5 RFT: Run, Toes-to-bars, and Alt DB Snatches

5 rounds for time of:
Run, 200 m
12 Toes-to-bars
12 Alternating Dumbbell Snatches, 50/35 lbs

Push Press 3-3-3

Push Press 3-3-3

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

Alt EMOM 18 mins: Rows, Push Press, and Double Unders

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
15 Push Press, 75/55 lbs
25 Double Unders

Lifting: Deadlifts and Hollow Rocks

Deadlift 3-3-3-3, using heaviest weight per set
Hollow Rock 12-12-12-12, using heaviest weight per set

Saimo

As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb

Post total rounds.

In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.

Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.