031721

CrossFit Beyond Parallel – CrossFit

Weightlifting

high hang + low hang clean + jerk (build to a technical max)

Strength

A: RDL (3 x 6 reps at mod weight)

B: Side plank rotation (3 x 8 each side)

C: Weighted Step-ups (3 x 12 reps with db in farmers position)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

12 box jumps

12 pull ups

12 step back lunges with goblet hold 24/16

Weightlifting Program

Snatch pull + Snatch (6 sets at 70-80%)

low hang snatch (technical double)

DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.

Warm-up (No Measure)

class strength