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