053119

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

Strict Press (5 sets of 5)

with a bar
Heavier than last week

Strength

Chin ups (4 sets of 5 with weight if possible)

add weight to make the 5 reps a challenge

Aerobic Capacity

Metcon (No Measure)

25:00 TABATA

:20 work / :10 rest

AB

Ball Slams

Box jumps 20′ for everyone

v ups

Ski erg

seal walk (feet on furniture pads)

burpees

mountain climbers

rest 1:00
each round will take 5:00 so this is a 5 round workout

Weightlifting Program

Power Clean (build to a tough double)

Clean (find a tough single)

continue off of the ower clean double

Split Jerk (10 singles starting at 75% and building)

record heaviest single

Strict Press (5 sets of 5)

with a bar
Heavier than last week

Chin ups (4 sets of 5 with weight if possible)

add weight to make the 5 reps a challenge