021820
CrossFit Beyond Parallel – CrossFit
Gymnastics
Warm-up (No Measure)
3 sets through
3 lat only kips
3 perfect kip swings
3 kip swings with hand pop
*come off the bar btw exercises
Metcon (No Measure)
10:00 EMOM
-8 pull ups
-30-40 double unders
*this is a skill session. scale everything down as needed to practice and advance your skills. banded pull up practice is the preferred scale.
FBB
A: ALT KB press (4 sets of 8 each arm)
hold two KBS in FR position and alternate pressing arm while the other holds.
B: strict pull up (4 sets of 5 (add weight if possible))
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
10 DB push press
10 burpee DL
10 renegade row alternating
*use 1 pair of DB for all 3 movements
Weightlifting Program
Front Squat + Jerk (build to a tough set)
Clean (build to a tough single)
Clean Pull (4 sets of 3 heavy)
A: ALT KB press (4 sets of 8 each arm)
hold two KBS in FR position and alternate pressing arm while the other holds.