061419
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Strength
A: Seated Barbell Strict Press (5 sets of 5)
build to a tough set but not max effort. Doing these seated makes them incredibly challenging. keep core tight and no excessive arching
B: strict pull up (build to a 1 rep max)
super set with the press
Aerobic Capacity
Metcon (AMRAP – Rounds)
25:00 at aerobic pace
400m run
500m row
0.5 mile AB
Weightlifting Program
Power Clean + Hang Power Clean (knee) (build to a tough set)
Clean and Jerk (5 triples at 70%)
drop and reset. Power if possible
A: Seated Barbell Strict Press (5 sets of 5)
build to a tough set but not max effort. Doing these seated makes them incredibly challenging. keep core tight and no excessive arching
B: strict pull up (build to a 1 rep max)
super set with the press