031720

CrossFit Beyond Parallel – CrossFit

Gymnastics

Metcon (No Measure)

10:00

:30 on/ :30 off

toe to bar

double unders

-5 sets of each movement going back and forth. use the :30 to accumulate reps but keep form first. THIS IS NOT A METCON. you do not need to fill the :30 or go unbroken. take this time to practice new breaking schemes or stringing reps together.

FBB

Seated Barbell Strict Press (3 sets of 5)

build to a tough set but not max effort. Doing these seated makes them incredibly challenging. keep core tight and no excessive arching

Side Plank (No Measure)

:30 on each side

Farmer’s Carry (3 x 200ft (down, back, down, back))

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Weightlifting Program

Split Jerk (5 reps at 90%+)

Clean (12:00 EMOM, starting at 60+ and add 5# each minute)

Clean Deadlift (4 x 2 heavy)

Warm-up (No Measure)

do fbb from class