040621

CrossFit Beyond Parallel – CrossFit

Strength

A: DB press complex (5 db sp+ 5 db pp + 5 db pj for 4 sets)

B: feet elevated ring rows (4 x 6 reps)

put your feet on a box if you can. these are harder than you think!

C: Back extensions on GHD (4 x 10 reps)

Metcon

Metcon (5 Rounds for time)

every 4:00 for 20:00

20/15 cal AB

10 burpees

5 SB over shoulder or 10 ball slams

Weightlifting Program

Block Cleans (6 x 2 at 75-80%)

Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.

Split Jerk (8 x 1 at 75%)

Warm-up (No Measure)

class strength