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