081219

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch (5 sets of 2 TNG)

EMOM

12:00 EMOM

6 Pull ups

40 double unders

Metcon

Metcon (Time)

Snatch Ladder – 10:00 time cap

6 @70%

5@75%

4@80%

3@85%

2@90%

1@95%

percentages are of YOUR 1RM

Weightlifting Program

Snatch (build to a heavy double)

Snatch (2 drops sets at 90%)

Front Squat (tough triple)

GHD Situps (20 – 18 – 16 – 14 with weight)