040919

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Gymnastics

Kipping Pull Ups (6:00 EMOM – 3-6 reps every :30)

Strength

A: Bench Press (4 sets of 3)

build to a tough set but not max effort

B: Strict Pull Ups (4 sets of max effort)

regular chin over the bar. Add weight if 10 or more

Metcon

Metcon (4 Rounds for reps)

4 rounds for max burpees

:90 running clock

25 air squats

10/7 AB calories

ME burpees

rest :90

Weightlifting Program

Clean (build to a tough single)

Split Jerk (10 singles at 80% +)

Bench Press (5 sets of 5 building to a tough set)

Core

3 sets

12 weighted GHD sit ups

12 back extensions weighted