Pre Workout / Skill – Page 113

Overhead Squat 5-5-5 & 4 RFT: Rows and Alternating Dumbbell Power Snatches

Overhead Squat 5-5-5

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

BTWB

4 RFT: Rows and Alternating Dumbbell Power Snatches

4 rounds for time of:
Row 500m
20 Alternating Dumbbell Power Snatches (50#/35#)
Rest 2 mins

BTWB

Photo by @robcwilson @snoridgecrossfit

Overhead Squat Development

We are in Phase 2! Look for increased class sizes starting today. Please sign up for classes through MindBody and remember to cancel if you are unable to make it in so that others on the waitlist can get a WOD in.

Also if your class time if full and you are flexible with your schedule consider a different class that has open spots.

Results

Results cont

Every 1 min for 10 mins: Power Clean & Jerk & FT: Run and Power Clean & Jerks

Every 1 min for 10 mins: Power Clean & Jerk

Power Clean & Jerk, pick load

Every 1 min for 10 mins.

BTWB

FT: Run and Power Clean & Jerks

For time:
Run 200m
2 Power Clean & Jerks (155#/105#)
Run 200m
4 Power Clean & Jerks
Run 200m
6 Power Clean & Jerks
Run 200m
8 Power Clean & Jerks
Run 200m
10 Power Clean & Jerks

BTWB

Photo by @robcwilson @snoridgecrossfit

Coach Lisa is back! She will be coaching and assertively yelling at you on Tuesday’s and Thursday’s at 4pm.

btwb: THE NEW APP IS NEARLY HERE!

beyondthewhiteboard (btwb) launched a new app that updates everything. See above article for what has changed and how it works. Tons of new features!

2021 CrossFit Games Open Team SRCF:

15 Registered

Results

Bench Press 2-2-2 & AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-ups

Bench Press 2-2-2

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

BTWB

AMRAP 20 mins: Row Calories, Hand Release Push-ups, and Alternating Single Leg V-ups

Complete as many rounds as possible in 20 mins of:
30 Row Calories
20 Hand Release Push-ups
12 Alternating Single Leg V-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Dave Castro on the 2021 Season: Open and Quarterfinals 101

Results

Results cont

Back Squat 2-2-2 & FGB Style: Back Squats and Kettlebell Swings

Back Squat 2-2-2

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

BTWB

FGB Style: Back Squats and Kettlebell Swings

5 rounds, 30 secs per station, for max reps of:
Back Squat (95#/65#)
Kettlebell Swing (70#/53#)
Rest 1 min

Rotate immediately to the next station every 30 secs,
the clock does not stop or reset between stations.
* Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 30 secs, the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results