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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.

Split Jerk (build to a tough single and then do 2 at 90%)

Front Squat (build to a tough double with a 5 second pause)

Push Press (build to a tough set of 5 and then 2×5 at 90%)