061119
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Metcon
Metcon (5 Rounds for time)
every 3:00 for 15:00
10/7 cal AB
30 walking lunge step
20 ab mat sit ups
stagger the starts on the minute for bigger classes
Strength
A : Seated DB shoulder press (4 sets of 5)
both arms at the same time
B: Banded Face Pulls (4 sets of 15)
C: Banded tricep push downs (4 sets of 15)
Accessory
21-15 9 not for time
Empty bar curls
v ups
russian twist 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.