040221
CrossFit Beyond Parallel – CrossFit
Strength
A: Close Grip Bench Press (4 x 8 at building to a moderate set)
build to a tough but not max set
B: alt kb row (4 x 12 reps(6 each arm))
Metcon
Metcon (3 Rounds for time)
Every 10 minutes, for 30 minutes (3 sets) for times:
30 burpees
40/30 Calories of Assault Bike or 50/40 cal row
50 Double-Unders
Weightlifting Program
Clean (build to 90% for 3 singles)
Clean Pull (3 x 3 at 100%)
Pause jerk (tough single with pause in dip and catch)
Warm-up (No Measure)
class strength