Category: Beyond the Whiteboard

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.

Back Squat (3 sec Bottom pause) 3-3-3

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

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

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Back Squats, and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean, 95/65 lbs
Back Squat, 95/65 lbs
Burpee

Team WOD: 2 RFT: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

2 rounds for time of:
30 Hand Release Push-Ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Solo WOD: Chipper: Push-Ups, Power Snatches, DB Box Step-ups, Row, and Sit-ups

For time:
30 Hand Release Push-ups
40 Power Snatches, 115/75 lbs
50 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
60 Row Calories
70 AbMat Sit-ups

Solo WOD: FT: Run; then Deadlifts, Burpee Ladder; then Run

For time:
Run, 400 m
— then —
21 Deadlifts, 185/135 lbs
21 Burpees
18 Deadlifts, 225/155 lbs
18 Lateral Burpee Over Bars
15 Deadlifts, 275/185 lbs
15 Burpee Box Jumps, 24/20 in
— then —
Run, 400 m

Team WOD: Chipper: Partner Runs, Deadlift and Burpee Ladder

For time:
Partner Run, 400 m
48 Deadlifts, 185/135 lbs
48 Burpees
Partner Run, 400 m
42 Deadlifts, 225/155 lbs
42 Lateral Burpee Over Bars
Partner Run, 400 m
36 Deadlifts, 275/185 lbs
36 Burpee Box Jumps, 24/20 in

15 Minutes: Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

This is not a timed workout.

5 RFT: Double Unders, Sumo DL High-pulls, and Rope Climbs

5 rounds for time of:
25 Double Unders
10 Sumo Deadlift High-pulls, 95/65 lbs
25 Double Unders
2 Rope Climbs, 15 ft