071320
CrossFit Beyond Parallel – CrossFit
Weightlifting
Snatch (10:00 EMOM – 1 rep, 60% up to 85%)
everyone starts at 60% and works up to 85%. NO HIGHER! Goal is 5Lb increases. You can repeat weights if you need to.
Strength
Back Squat (3 x 4 as warm up and 3 x 4 as working sets)
Warm ups are light and working sets are heavy. you should aim to end slightly higher than your heaviest set of 5 from 2 weeks ago.
Metcon
Metcon (Time)
3 rounds for time
400m run
20 db push press 50/35
10 pull ups
Weightlifting Program
Snatch Balance (tough single)
Block Snatch (8 sets of 2 from the knee)
Back Squat (3 x 4 as warm up and 3 x 4 as working sets)
Warm ups are light and working sets are heavy. you should aim to end slightly higher than your heaviest set of 5 from 2 weeks ago.
incline prone DB row (4 x 8)
face donw on incline bench at 45 degree angle. Row both DB at same time