012820

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (1 rep max)

Metcon

Metcon (Time)

for time

40 cal row

35 KBS 24/16

30 cal AB

25 KBS

20 cal row

15 kbs

10 cal AB

Accessory

Bent Over Row (3 sets of 8 heavy)

reverse fly (3 sets of 10)

with plates in hand and torso parallel to the ground

Weightlifting Program

Push Press (1 rep max)

Split Jerk (build to a tough single)

Split Jerk (2 drop sets at 90%)

Clean (build to a tough single)

Clean (drop to 70% and work back up 5% at a time)