041919
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
Push Press (build to a tough set of 3 then 2 drop sets at 90%)
FBB
A: Banded face pulls (3 x 12)
B: Curls (3 sets of 8)
banded tricep push downs (3 sets of 10)
Aerobic Capacity
2k Row (Time)
Max Effort 2k Row
Weightlifting Program
Clean and jerk waves (record both heavy singles)
work up to a tough single, drop down to 75% and build to another tough single
Front Squat (build to a heavy triple with a 3 second pause)
2 drop sets at 90% with no pause
Push Press (build to a tough set of 3 then 2 drop sets at 90%)
Warm-up (No Measure)
Do FBB from class