051319
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
Overhead Squat (1 rep max)
Weightlifting
Snatch (2@80%, 2@85%, 2@90%)
record highest weight
Accessory
3 sets
8 paloff press each side
8 side plank rotations
Metcon
Metcon (AMRAP – Reps)
7:00 AMRAP
21 thruster 95/65
21 pull ups
15 thrusters
15 pull ups
9 thrusters
9 pull ups
1 full round is 90 reps
Weightlifting Program
Hi Hang Snatch + Drop Snatch (moderate single)
Snatch (8 snatches at 80%+)
build slightly to a heavy single and record highest set