060419
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Metcon
Metcon (Time)
for time
40 dumbell step overs (50/35 each hand)(24/20)
30 devil press (same weight)
20 burpee box jump overs 24/20
Strength
A: SA DB Press (3 sets of 6)
try to finish heavier than last week
B: Banded face pulls (3 sets of 12-15 reps)
C: DB skull crusher (3 sets of 8)
Accessory
A: Curls (3 sets of 8)
pick hammer or palms facing forward
B: strict toe to bar or K2E (3 sets of 8-12)
C: Side plank rotation (3 sets of 6 each side)
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.
Split Jerk (build to a tough single)
Split Jerk (5 singles at 85% of heaviest single)
Warm-up (No Measure)
Do strength and accessory from class if time allows