080520

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Clean and Push Jerk (12:00 EMOM – 1 rep at 70-80%)

stay snappy. Dont go heavy enough to create pauses.

Strength

RDL (5 x 5 at very manageable weight)

Metcon

Metcon (4 Rounds for reps)

4 minute of max burpees

rest :60

4:00 of max box step overs 24/20 with 50/35 per hand

rest :60

4:00 max row calories

rest :60

4:00 max AB calories
can be done in any order. Pick your poison.

Weightlifting

Hang Power Snatch (6 x 2 keeping it snappy)

snatch DL + snatch panda + snatch (build to a moderate complex. keep weight lower)

RDL (5 x 5 at very manageable weight)

Back extensions on GHD (4 x 10 with weight)