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