011821

CrossFit Beyond Parallel – CrossFit

EMOM

Snatch (12:00 EMOM – 3 reps at 85% of 3RM)

6 sets of 3 alternating with BMU or dips

Bar Muscle-ups (12:00 EMOM – 3-5 reps (10 matador/box dips) Scale)

6 sets of BMU with snatches on the opposite sets

Strength

Back Squat (3 x 3 at 90% of last weeks 3RM)

Metcon

Metcon (AMRAP – Reps)

“Desire”

5:00 of burpee box jump overs 24/20

Weightlifting Program

High Hang Power Snatch (6 x 2 building slightly)

this is just a primer. dont overdo it here

snatch pull + snatch panda + snatch (build to a tough set)

Back Squat (3 x 3 at 90% of last weeks 3RM)

Warm-up (No Measure)

3 sets

:30 plank

8 side plank dips

8 weighted knee raises