051519
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
Deadlift (build to a moderate set of 5)
nothing crazy. just getting a feel for the movement. no more than 5 sets to build
Metcon
A: Metcon (Time)
3 rounds 15:00 time cap
400m run
20 toe to bar
10 front squats 135/95
B: Clean (find a max in 8:00)
starting at 15:00 you have 8:00 to find a max clean
Weightlifting Program
no hook, no feet snatch
3 reps at 40%
3 reps @ 50%
2 reps at 60%
1 rep at 65%
last week here
Snatch (build to a max)
Snatch Grip RDL (4 x 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.