072619

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

FBB

SA DB press (4×10 each arm (1/2 kneeling))

Barbell Row (4 sets of 10)

Pulling body up to a bar in the rack

Banded face pulls (4 sets of 15)

Metcon

Metcon (Time)

For time with a partner with 30:00 cap

1600m run relay (400m x 2 per person)

Then 20 rounds (alternate full rounds, 10 per person)

4 strict chin ups

8 ring or box dips

12 push ups

16 air squats

Then

1600m run relay

Weightlifting Program

Power Clean (Build to a max)

Split Jerk (Heavy double from rack)

Back Squat (5 x 5 building)