020520

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Clean and Push Jerk (10:00 EMOM – 2 reps tng)

Strength

Deadlift (build to a tough double (not quite max))

Deadlift (2 x 2 at 90%)

Metcon

Metcon (3 Rounds for time)

3 rounds at consistent pace

3 bar muscle ups

6 C2B

9 front squats 135/95

12 cal row

rest 1:00
if you are not doing bar muscle ups then you will have 12 C2B

Weightlifting Program

Snatch (2×2@70%, 1×2@75%, 2×1@80%, 2×1@85%, 1×1@90%)

Snatch Pull + 2 Hang Snatch pull (knee) (4 sets at tough weight)

Deadlift (build to a tough double (not quite max))

Back extensions on GHD (4 x 12 with weight)