040519
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
Push Press (build to a tough set of 5 and then 2×5 at 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
30:00 AMRAP at 909% effort
Murph training
500m row or 0.7/0.5
5 pull ups
10 push ups
15 air squats
rest :30
Weightlifting Program
Clean (two tough singles (read description))
build to a tough single. Drop down to 75% and then rebuild back up to a tough single. These two tough singles may or may not be the same number. Keep technique in mind when adding weight.