021220
CrossFit Beyond Parallel – CrossFit
Weightlifting
Power Clean and Push Jerk (build to a tough tng double )
Strength
Deadlift (8:00 EMOM – 1 rep at 85-95% pf 1RM)
the goal here is to work on speed off the ground and set up
Metcon
Metcon (No Measure)
with a partner
men – 3k row at 85%, switching every 300m
women – 2500m row at 85%, switching every 250m
the goal here is to get in some easy aerobic work and recover from the past two days. do not push this. stay at 85% effort and just enjoy a casual day.
Weightlifting Program
Snatch (3×2@70%, 2×2@75%, 2×1@80%, 2×1@85%, 1×1@90%+)
Snatch Pull (build to tough single)
Deadlift (8:00 EMOM – 1 rep at 85-95% pf 1RM)
the goal here is to work on speed off the ground and set up