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CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Push Press (build to a tough set of 5)

NOT max effort

Aerobic Capacity

Metcon (5 Rounds for time)

500M Row at 90% effort

5 sets with a partner
The goal is to set a challenging pace and match or beat it every round

Metcon (5 Rounds for time)

0.8/0.6 mile AB at 90% effort

5 sets alternating with a partner
The goal is to set a challenging pace and match or beat it every round

Weightlifting Program

Hi Hang clean double (build to a max set for the day)

Split Jerk (2 rep max)

Front Squat w/5 second pause in the bottom (tough single)