Category: Pre Workout / Skill

Advanced RX: 1 High Hang Squat Snatch + 1 Hang Squat Snatch & 10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

Advanced RX Class:

1 High Hang Squat Snatch + 1 Hang Squat Snatch

High Hang Squat Snatch + Hang Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
* High hang is hip crease, low hang should be above knee

BTWB

10 RFT: Hang Power Snatches, Toes-to-bars and Box Jump Overs

10 rounds for time of:
4 Hang Power Snatch (115#/75#)
6 Toes-to-bars
8 Box Jump Overs (24″/20″)
Rest 30 secs

BTWB
Photo by @robcwilson

Results

Overhead Squat 4-4-4 & 21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

Overhead Squat 4-4-4

Overhead Squat 4-4-4

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

BTWB

21-15-9: Power Cleans, Handstand Push-ups and Overhead Squats

21-15-9 reps, for time of:
Power Clean (95#/65#)
Handstand Push-up
Overhead Squat (95#/65#)

BTWB
Photo by @robcwilson
Overhead Squat cycle continues this week. The heavy OHS tests your balance, flexibility, shoulder, leg and core strength, and overall mechanics. Take your time to focus on hitting the correct positions from the top to bottom before throwing more weight on.
The Overhead Squat
The Power Clean

Results

Results cont

Front Squat 3-3-3-3 & AMRAP 9 mins: Strict Pull-ups and Front Squats

Front Squat 3-3-3-3

Front Squat 3-3-3-3

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

BTWB

AMRAP 9 mins: Strict Pull-ups and Front Squats

Complete as many rounds as possible in 9 mins of:
6 Strict Pull-ups
9 Front Squats (135#/95#)

BTWB
Photo by @robcwilson
What were the top logged movements and workouts of 2017 on Beyond The Whiteboard? What was the most popular lift and bodyweight movement? What was the percentage of logged movements between weightlifting, gymnastics, or monostructural (cardio)? The below report has those answers and more.
2017 CrossFit Fitness Report

Results

Results cont

Lifting: 1 Snatch Pull + 1 Hang Power Snatch & 2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

Lifting: 1 Snatch Pull + 1 Hang Power Snatch

Snatch Pull 1-1-1-1-1-1, using heaviest weight per set
Hang Power Snatch 1-1-1-1-1-1, using heaviest weight per set
* 1 Snatch Pull + 1 Hang PS complex

BTWB

2 RFT: Run, Push Press, Sit-ups, Box Jumps, DB Snatch, and Burpees

2 rounds for time of:
Run 400m
50 Push Press (75#/55#)
40 AbMat Sit-ups
30 Box Jumps (24″/20″)
20 Db Snatch Alternating Arms (50#/35#)
10 Burpees

BTWB

Advanced RX: EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk & 3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

Advanced RX Class:

EMOM 10 mins: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

Every 1 min for 10 mins do the following complex:
1 Power Clean, pick load
1 Hang Power Clean, pick load
1 Push Jerk, pick load

BTWB

3 RFT: Run, Dumbbell Front Rack Walking Lunges and Dumbbell Clean & Jerks

3 rounds for time of:
Run 400m
20 Dumbbell Front Rack Walking Lunges (50#/35#)
10 Dumbbell Clean & Jerks (50#/35#)

BTWB
Photo by @robcwilson

Results

Bench Press 6-6-6 & Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

Bench Press 6-6-6

Bench Press 6-6-6

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

BTWB

Chipper: Handstand Push-ups, Toes-to-bars, Kettlebell Swings and Double Unders

For time:
25 Handstand Push-ups
50 Toes-to-bars
75 Kettlebell Swings (53#/35#)
150 Double Unders

BTWB
Photo by @robcwilson
Open registration is here!  I’ll get the gym registered and then you will be able to sign up and join the SRCF team. If you are planning on doing the Open workouts each Friday then you should register for the Open!
The Open: Participate And Celebrate

Results

Results cont

SNORIDGE CROSSFIT