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