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