052119
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
FBB
A: DB Bench Press (3 sets of 8)
B: SA DB Row (3×6 each arm)
C: band pull aparts (3 x 10 reps)
Gymnastics
10 rounds (5 rounds each)
:20 work/ :20 rest
even – double unders
odd – ME TTB
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
3 bar muscle ups (sub 6 C2B)
6 DB hang power cleans
12 alt reverse lunges
Weightlifting Program
clean lift off + clean pull + power clean (build to a tough set)
clean lift off is a pull to the knee and a short pause at the knee.
Drop Jerks (4-5 sets as a warm up of 3 reps)
Warm up footwork first with drag and stomp drills. Do not neglect the basics