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CrossFit Beyond Parallel – CrossFit

EMOM

A: Snatch (10:00 EMOM – 5 x 5 at 75% of 3RM)

on even sets

B: Bar Muscle-ups (5-7 reps on odd minutes)

Strength

Back Squat (2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

500 Meter Row

10 Handstand Push-Ups

20 Push-Ups

Weightlifting Program

snatch pull + hang power snatch + low hang full snatch (build to a tough set)

snatch high pull (4 x 3 tough)

Back Squat (2RM)

GHD Sit-ups (3 x 15 weighted)