081120
CrossFit Beyond Parallel – CrossFit
Strength
Bench Press (tough set of 3)
Accessory
A: strict pull up (4 x 5-8 reps)
B: DB Curls (4 x 10)
C: Farmer’s Carry (4 x 100m)
Metcon
Metcon (No Measure)
Every 90 seconds, 2 times through
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
Weightlifting
3 position clean (build to a tough set)
2 front squat + 1 jerk (build to a tough set)
Bench Press (tough set of 3)
Warm-up (No Measure)
class accessory lifts