020321
CrossFit Beyond Parallel – CrossFit
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Accessory
A: SL DB RDL (4 x 6 each leg)
B: BB glute bridge (4 x 8)
heavy as possible with full extension
Aerobic Capacity
Metcon (No Measure)
15:00 waterfall (group of 8-10 should work)
8 burpees
10 cal row
10 cal ski
10/8 cal AB
12 box jump overs
the goal is to work hard and get a 1:1 rest. wont be exact every time. For smaller groups, make sure they get some rest before going back through. You can not start the next station until it is free for use.
Weightlifting Program
Tall Snatches (5 x 3 reps)
Keep this light and work on pulling under the bar. Even if it is an empty bar the entire time.
snatch high pull (4 x 3 as a primer)
Snatch (8 singles at 80%+)
Warm-up (No Measure)
class accessory