021221

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (1RM)

Weighted Pull-ups (1RM)

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds
burpee box jumps do not count toward score

Weightlifting Program

Clean + hang clean + jerk (build to a tough set, then do 2 drop sets at 90%)

Bench Press (1RM)

A: Bent Over Row (3 x 8)

B: sorinsen hold (3 x :45)

C: Suitcase carry (3 x 50′ heavy)

50ft down in the right hand and 50ft back in the left hand