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