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

Snatch Pull + 2 Hang Snatch pull (knee) (work up to a tough set)

Back Squat (5×1 (202×1) heavier than last week)