080420
CrossFit Beyond Parallel – CrossFit
Strength
Bench Press (3 x 5 at 75%)
Do the bench alone. No super set this week.
Accessory
A: Bent Over Row (3 x 8 reps at mod weight)
B: DB Curls (3 x 10 hammer style)
C: DB tricep OH ext (3 x 10)
one dumbell behind the head with both hands holding it
Metcon
Metcon (AMRAP – Rounds and Reps)
3 rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Push-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Weightlifting Program
Power Clean (6 sets of 2 at 75-80%)
2 front squat + 1 jerk (build to a moderate set)
Bench Press (3 x 5 at 75%)
Do the bench alone. No super set this week.
Warm-up (No Measure)
do the “Accessory” from class