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CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean and Jerk (12:00 EMOM – 1 rep starting at 60%)

build to a heavy set

Strength

Deadlift (3 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

20 Alternating Pistol Squats or 40 air squats(scale)

15 Alternating Dumbbell Snatches (50/35 lbs)

10 Handstand Push-Ups
if you do not have full pistols then air squats will be the sub. There are no supported pistols todays.

Weightlifting Program

Hang Power Snatch (6 x 2 building)

Snatch (build to a tough single)

Deadlift (3 rep max)

Back extensions on GHD (3 x 15 )