032219
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Warm-up
Warm-up (No Measure)
3 rounds
10 cal row
10 goblet squats
5 SA KB bottom up press
:15 dead hang
primer – 4:00
4 pull ups
5 burpees
6 cal row
CrossFit
Metcon (Time)
Open 19.5 RX
33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups
Time cap: 20 minutes
Metcon (Time)
Open 19.5 Scaled
33-27-21-15-9 reps for time of:
65-lb. thrusters
Jumping pull-ups
Time cap: 20 minutes
Accessory
Core!
3 sets
:20 weighted hollow hold
:40 sorinsen hold
10 side plank rotations
Weightlifting Program
Block Cleans
build to a tough single
Split Jerk
tough single from the rack
Front Squat (build to a heavy single)
just testing the legs out here. Dont want this to be MAX effort but push it a little bit.