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