011020

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (3 x 3 at 90%+ of 3RM)

B: strict pull up (3 x ME)

add weight if more than 8 reps

Accessory

Banded Face Pulls (3 x 12)

Curls (3 sets of 10)

with a BB

DB tricep OH ext (3 x 8)

one dumbell behind the head with both hands holding it

Metcon

Metcon (No Measure)

3 rounds with 1:00 rest btw rounds

3 sets of each mvmnt tabata

KBS 24/16

Trampoline sprints

SB over shoulder

Weightlifting Program

Hang Clean (max for day)

Split Jerk (12:00 EMOM starting at 60% and adding)

Front Squat (3 x 3 at 90% of 3RM)

Bench Press (3 x 3 at 90%+ of 3RM)