070620
CrossFit Beyond Parallel – CrossFit
Weightlifting
High hang + Hang Snatch (build to a moderate tough set, form focus)
one from hip and one from the knee. Do not drop the bar btw reps
Strength
Back Squat (4 x 5 )
2 options.
1 – 70% of 1RM if recent
2 – 80% of last weeks heaviest set of 5
These should be very capable weights. Same weight for all 4 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
6 front squats 95/65
12 Toes to Bar
30 Double-Unders
Weightlifting Program
Snatch Balance (build to a moderate double)
High hang + Hang Snatch (build to a moderate tough set, form focus)
one from hip and one from the knee. Do not drop the bar btw reps
Power Snatch (quickly build to 80%)
Back Squat (4 x 5 )
2 options.
1 – 70% of 1RM if recent
2 – 80% of last weeks heaviest set of 5
These should be very capable weights. Same weight for all 4 sets.