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CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean and Jerk (5 reps at 75% of #RM, 1 every 1:90)

Strength

Metcon

Deadlift (3 x 3 at 90% of 3RM)

Metcon (AMRAP – Reps)

Complete as many rounds and reps in 90 seconds of:

2 Alternating Single-Arm Devil’s Press

10 Air Squats

4 Alternating Single-Arm Devil’s Press

15 Air Squats

6 Alternating Single-Arm Devil’s Press

20 Air Squats

8 Alternating Single-Arm Devil’s Press

25 Air Squats

Etc.. continuing the pattern.

Rest 60 seconds, and pick up where you left off for a total of SIX sets.

Weightlifting Program

Drop Snatch + OHS (build to a tough set)

power snatch + full snatch (build to a tough set)

Deadlift (3 x 3 at 90% of 3RM)

Pendlay Row (3 x 8)