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CrossFit Beyond Parallel – CrossFit

FBB

A: Close Grip Bench Press (3 x 10)

build to a tough but not max set

B: DB Curls (3 x 10 reps)

C: Banded Face Pulls (3 x 12)

Metcon

Metcon (AMRAP – Reps)

3 rounds

:90 AB cal

:30 rest

:90 row cal

:30 rest

:90 AMRAP 10 box jumps – 10 pull ups

2:30 rest

Weightlifting Program

halt snatch (5 x 2 with 3 second pause at knee. Keep volume mod)

Hang Clean (build to a mod triple)

Pause jerk (5 x 3 at 70%)

Front Squat (5 x 3 building in weight)