Category: Beyond the Whiteboard

Back Squat 5-5-ME

Back Squat 5-5-ME

Use the same weight for each set.
Rest as needed between sets.

AMRAP 25 mins: KB Swings, Air Squats, AbMat Sit-ups and Run

Complete as many rounds as possible in 25 mins of:
10 Kettlebell Swings, 53/35 lbs
15 Air Squats
20 AbMat Sit-ups
Run, 200 m

Pt. 1: AMRAP 12 mins: Power Cleans, DB Push Press and Run

Complete as many rounds as possible in 12 mins of:
6 Power Cleans, 155 lbs
12 Dumbbell Push Press, 50 lbs
Run, 200 m

Pt. 2: EMOM for 5 mins: Power Clean + Push Press

1 Power Clean + Push Press, pick load

Every 1 min for 5 mins.

Bench Press 2-2-ME

Bench Press 2-2-ME

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

4 RFT: Rows, Ring Dips, and Bar Muscle-ups

4 rounds for time of:
Row, 500/450 m
15 Ring Dips
5 Bar Muscle-ups

Team WOD: Wall Balls, Burpees, Ball Slams, Overhead Walking Lunges, AbMat Sit-ups

As A Team of 2 complete 3 rounds for time of:
50 Wall Balls (20#/14#)
30 Burpees
50 Ball Slams (30#/20#)
30 Overhead Walking Lunge With Plates (45#/25#)
50 AbMat Sit-ups

* Alternate reps as needed; one partner works at a time

Post total time.

Solo WOD: 3 RFT: Wall Balls, Burpees, Ball Slams, OH Walking Lunges and Sit-ups

3 rounds for time of:
25 Wall Balls, 20/14 lbs
10 Burpees
25 Ball Slams, 30/20 lbs
10 Plate Overhead Walking Lunges, 45/25 lbs
25 AbMat Sit-ups

25.3 Rx’d – CrossFit Games Open

For time:
5 Wall Walks
50 Row Calories
5 Wall Walks
25 Deadlifts, 225/155 lbs
5 Wall Walks
25 Cleans, 135/85 lbs
5 Wall Walks
25 Snatches, 95/65 lbs
5 Wall Walks
50 Row Calories

Time cap: 20 mins

25.3 Scaled – CrossFit Games Open

For time:
5 Scaled Wall Walks
50 Row Calories
5 Scaled Wall Walks
25 Deadlifts, 135/85 lbs
5 Scaled Wall Walks
25 Cleans, 95/65 lbs
5 Scaled Wall Walks
25 Snatches, 65/45 lbs
5 Scaled Wall Walks
50 Row Calories

Time cap: 20 mins

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

10-15-20-25-20-15-10: Kettlebell Swings and Double Unders

10-15-20-25-20-15-10 reps, for time of:
Kettlebell Swing, 53/35 lbs
Double Under

Bench Press 3-3-ME

Bench Press 3-3-ME

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

FT: Walking Lunges, Pull-ups, Hand Release Push-ups

For time:
Walking Lunge, 60 ft
18 Pull-ups
18 Hand Release Push-ups
Walking Lunge, 60 ft
15 Pull-ups
15 Hand Release Push-ups
Walking Lunge, 60 ft
12 Pull-ups
12 Hand Release Push-ups
Walking Lunge, 60 ft
9 Pull-ups
9 Hand Release Push-ups
Walking Lunge, 60 ft
6 Pull-ups
6 Hand Release Push-ups
Walking Lunge, 60 ft
3 Pull-ups
3 Hand Release Push-ups

Pt. 1: FT: Rows; 5x Thrusters and Lateral Burpee Over Bars

For time:
Row, 1000 m
— then —
5 rounds of:
8 Thrusters, 95/65 lbs
8 Lateral Burpee Over Bars

• Rest 3 minutes then complete Pt. 2

Pt. 2: EMOM for 5 mins: Squat Clean Thruster

1 Squat Clean Thruster, pick load

Every 1 min for 5 mins.

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk : 1-1-1-1-1

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk 1-1-1-1-1

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

4 RFT: Deadlifts, Box Jump Overs and Push Jerks

4 rounds for time of:
21 Deadlifts, 135/95 lbs
15 Box Jump Overs, 24/20 in
9 Push Jerks, 135/95 lbs

Team WOD: AMRAP 20 mins: Partner Runs, Power Cleans, Toes-to-bars, and Air Squats

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
5 Power Cleans, 155/105 lbs
10 Toes-to-bars
15 Air Squats

Solo WOD: 6 RFT: Run, Power Cleans, Toes-to-bars, and Air Squats

6 rounds for time of:
Run, 200 m
5 Power Cleans, 155/105 lbs
10 Toes-to-bars
15 Air Squats