080720

CrossFit Beyond Parallel – CrossFit

Strength

A: FFE Split Squats (4 x 8 each leg, foot on 35# plate)

with dumbells in each hand and a (301×1) tempo

B: paloff press (4 x 8 each side)

C: Back extensions on GHD (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

400m run

3 rounds of “strict cindy”

(5 strict pull ups

10 push ups

15 air squats)

1 rounds is the run and 3 rounds of cindy

Weightlifting Program

hang clean + low hang clean (build to a tough set)

Power Clean (5 x 2 at 90% of last week)

Split Jerk (10:00 EMOM – 1 rep at 80%)

Front Squat (3 x 5 at 75%)