081020
CrossFit Beyond Parallel – CrossFit
Weightlifting
power snatch + hang snatch (squat) (every 1:15 for 8 sets)
Strength
Back Squat (tough set of 3)
find a tough set of 3 but try not to fail. not quiet as high as a 3RM. Aim for 3-4 sets of 3 increasing
Metcon
500m Row (Time)
Max Effort 500m Row
Weightlifting
Power Snatch (tough single)
low hang snatch (6 sets of 2)
DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.
Back Squat (tough set of 3)
find a tough set of 3 but try not to fail. not quiet as high as a 3RM. Aim for 3-4 sets of 3 increasing