020420

CrossFit Beyond Parallel – CrossFit

Gymnastics

Kip Swing skill day (10:00 of practice)

-lat engagement

– tight legs

-full tight body kip

FBB

A: Filly press (4 sets of 8 with :20 rest btw arms)

B: strict pull up (4 sets of ME(add weight if more than 10))

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 dips

10 push ups

20 kbs

rest :30

Weightlifting Program

Split Jerk (8 singles at 85-90%)

Clean (build to a miss)

Clean (3 cleans at 85% of last made clean)

Clean Pull (3 sets of 3 heavy)

SA DB push press (4 sets of 8 each arm)