051719

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Push Press (Total Weight)

Push Press (1 Rep Max)

Team WaterFall

2 teams

30:00 AMRAP

150/100m ski

20 dubs

10/8 cal bike

10 DB Snatch (5L/5R)

150/100m row

5 burpee toe to bar

rest 1:00 (or more)
Break off in to two groups. Everyone starts in a line with person 1 at the ski. At the call of go, athlete 1 will ski and then move on to the next movement. once the ski erg is free, athlete 2 will step in to start their chase. Only 1 athlete can be working at any station at 1 time. As soon as the station infront of you opens you may move on. For the smaller classes, a 1:00 rest will be added in. For larger classes, you will just get back into line and wait to start.

Weightlifting Program

Clean Pull + Hang Power Clean (tough set)

Pause jerk double (moderate/tough set)

Clean and Jerk (5 triples starting at 65% and building slightly)

record heaviest triple

Push Press (1 rep max)