030220
CrossFit Beyond Parallel – CrossFit
Weightlifting
Snatch (every 1:15 for 8 sets, 3 tng snatches, building)
Strength
Front Squat (8:00 EMOM, 3 reps at 5# heavier than last week)
next week will have a rep scheme change
Metcon
Metcon (Time)
For time:
50 air squats
40 kbs 32/24
30 burpees
40 kbs 24/16
50 air squats
*note the weight decrease on the KB. If you are not doing the RX weights, your kb will stay the same for the second 40 reps.
Weightlifting Program
Snatch Balance (build to a quick, tough single)
Hang muscle snatch (5 sets of 3 building slightly)
from the knee
hang snatch (build to a tough double)
building off of the muscle snatch