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CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: 1/2 kneeling SA DB press (4 sets of 6 each arm)

B: Chin Up Grip strict Chest to bar (4 sets of max effort)

Aerobic Capacity

A: Metcon (AMRAP – Rounds and Reps)

12:00 @ 85%

500m row

20 walking lunge steps

10 sandbag over bar

Metcon (No Measure)

rest 5:00

B: Metcon (AMRAP – Rounds and Reps)

12:00 @ 85%

20 cal AB

15 push ups

10 slam balls

Weightlifting Program

power clean + hang squat clean (build to a tough set)

Clean and Jerk (tough triple)

A: 1/2 kneeling SA DB press (4 sets of 6 each arm)

B: Chin Up Grip strict Chest to bar (4 sets of max effort)