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