010421

CrossFit Beyond Parallel – CrossFit

FBB

A: FFE Split Squats (4 x 8 each leg)

with dumbells in each hand and a (301×1) tempo

B: paloff press (4 x 6 each way)

C: Weighted Step-ups (4 x 12 total (with weight)(alt legs, 6 ea))

Metcon

Metcon (AMRAP – Reps)

Every minute, on the minute, for 30 minutes (6 sets of):

Station 1 – 60 Seconds of Bike

Station 2 – 60 Seconds of Push-Ups

Station 3 – 60 Seconds of Jumping Lunges

Station 4 – 60 Seconds of Burpees

Station 5 – Rest

Weightlifting Program

2 cleand then 2 split jerks (build to a tough set)

Clean Deadlift (4 x 3 at 100% of clean)

Back Squat (5 x 5 at 85% of 5RM)