Beyond the Whiteboard – Page 462

EMOM for 5 mins: Strict Pull-ups & Clean 1-1-1 & Death By Squat Clean

Every 1 min for 5 mins: Strict Pull-ups

5 Strict Pull-ups

Every 1 min for 5 mins.
If you can’t do 5 in a minute choose a number to maintain across.

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Squat Clean 1-1-1

Squat Clean 1-1-1
After Pull-ups. Take 10 minutes, work up to three heavy singles prior to “Death By”.

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“Death By” – Squat Clean : 1 rep + 1 rep / 1 min

Death By Squat Clean

With a continuously running clock perform:
1 Squat Clean (135#/95#) in the first 1 min,
2 Squat Cleans in the second 1 min
3 Squat Cleans in the third 1 min
…
Continuing this for as long as you are able.

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Julianna won a Silver medal today in the USAW Regionals with a 62/77/139kg total in the teens 16-17 yr/58kg category representing the Paramount Barbell Club. In addition to the upcoming Youth Nationals she will also be competing in the 2015 CrossFit Games teens category this summer after finishing the CF Games Open in 8th place worldwide. Right now she has qualified for a spot on the US team for the Pan Am Games. Way to use your fitness! Congrats we are proud of you!

Lowering the Bar Between Reps in the Snatch, Clean and Jerk by Greg Everett, Catalyst Athletics
Results
Results cont

Bench Press 5-5-5-5 & 3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

Bench Press 5-5-5-5

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3 RFT: 400m, Double Unders, Kettlebell Swings, Toes-to-Bar, Rope Climbs

3 rounds for time of:
Run 400m
30 Double Unders
20 Kettlebell Swings (53#/35#)
10 Toes-to-bars
2 Rope Climbs (15 ft.)

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Good luck to Jules who is competing at the 2015 USA Weightlifting Regionals tomorrow in St. Louis in the Teen’s 16-17 yr / 58kg category. She should be lifting around midday and we will share a link if it’s live streaming. Think slow, think fast, think patience and think heavy Jules!!! You’ll do great!

CrossFit Games Update: April 29, 2015

Results

Results cont

Bench Press 5-5-5-5

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

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Back Squat 4-4-4-4 & 2015 Masters Qualifier Event 4

Back Squat 4-4-4-4

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2015 Masters Qualifier Event 4

21-15-9 reps, for time of:
Deadlift (225#/155#)
Box Jump (24″/20″)
Handstand Push-up

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Photo by Rob W.

“The Back Squat” – [video]

Details on the upcoming West Regional to be held at the Tacoma Dome in May:

West Regional

Results

Results cont

Back Squat 4-4-4-4

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

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EMOM for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell) & Hollow Rocks : 3×10

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

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FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)

For time:
10 Power Snatches (135#/95#)
20 Clean & Jerks (135#/95#)
30 Lateral Burpee (Over Barbell)

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Hollow Rocks : 3×10

Hollow Rocks 3×10

Rest as needed between sets.
For quality, not time.

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“The Hip and Athletic Performance” – CrossFit Journal [article]

Results

Results cont

Every 1 min for 7 mins: Power Snatch & FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

Every 1 min for 7 mins: Power Snatch

2 Power Snatches, pick load

Every 1 min for 7 mins.

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FT: Power Snatches, Clean & Jerks and Lateral Burpee (Over Barbell)s

For time:
10 Power Snatches, 135/95 lbs
20 Clean & Jerks, 135/95 lbs
30 Lateral Burpee (Over Barbell)s

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Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups or 2015 Masters Qualifier Event 3

Thruster 3-3-3

Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight.

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FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

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Or choose:

2015 Masters Qualifier Event 3

2 rounds for time of:
Row 1000m
50 Thrusters (65#/45#)
30 Chest-to-bar Pull-ups

This option only allowed if you can RX it, there is a firm 30 minute time cap!

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The Masters Qualifiers are over and final scores are submitted. Deb finished in 107th worldwide for the Women’s 45-49 category! That is a move up from 149th after the Open. The placing may shift a little over the next two days and all scores are validated. Congrats on continuing to climb up and for knocking out the 4 qualifier workouts in 3 days. Strong work and we are all proud of your effort!

Ticket buying info for the 2015 CrossFit Games:

Games Tickets in 2015

Results

Results cont

Thruster 3-3-3 & FT: Rows, Thrusters and Chest-to-bar Pull-ups

Thruster 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share racks and work quickly. Don’t look for a 3RM. Work up to a moderately heavy triple. If you are doing the 2 round version (RX only) then hit 2-3 sets of 3 reps quickly to a light weight and begin the 2 round version.

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FT: Rows, Thrusters and Chest-to-bar Pull-ups

For time:
Row, 1000 m
50 Thrusters, 65/45 lbs
30 Chest-to-bar Pull-ups
Women should use a Training bar (15#) plus 15# plates for RX. NO dropping empty bars or any bar with 5’s or 10’s!

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