050819
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Accessory
Good Mornings (3 sets of 6 as a primer at mod weight)
same weight for all 3 sets
Weightlifting
Power Clean (build to a tough single )
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Weightlifting Program
no hook, no feet snatch
3 reps at 40%
3 reps @ 50%
2 reps at 60%
1 rep at 65%
Snatch (add 5lbs and build to a miss from the NF snatches)
this is gonna turn into a lot of snatches. Only add 5lbs each lift and build to a miss. EMOM style would be nice but not neccessary.
Snatch Grip RDL (4 sets of 6)
This is a back and hamstring accessory. Start at the hip and build slowly. This is new for you guys and very awkward. DO NOT go past YOUR end range of motion.