072120
CrossFit Beyond Parallel – CrossFit
Strength
A: Bench Press (4 x 4 building)
B: Chin ups (3 x ME)
only btw sets of bench.
Metcon
A: Metcon (Time)
for time with an 10:00 cap
15 thrusters 95/65
30 toe to bar
12 thrusters
24 toe to bar
9 thrusters
18 toe to bar
everyone gets a mandatory 2:00 after the 10:00. The faster you finish the more time you get. For every rep not completed in 10:00, you lose 10 seconds on your max lift. If you are 5 reps short of finishing, you lose 50 seconds.
B: Metcon (Weight)
From 12:00 – 20:00
1 rep max thruster from the ground
*the clean can be any style but you must pass through a full depth squat. NO JERK MOTION over head, it must be a press.
Weightlifting Program
Clean (tough triple, all 3 reps must be done within :40)
Split Jerk (10:00 EMOM starting at 70%)
A: Bench Press (4 x 4 building)
B: Chin ups (3 x ME)
only btw sets of bench.