081619
CrossFit Beyond Parallel – CrossFit
Strength
Metcon (Weight)
every 3:00 for 24:00
300/250m row
build to a heavy front squat (building across each set to a max single)
EMOM
12:00 EMOM
odd – 8-10 toe to bar
even – 8 burpees over the bar
FBB
A: DB Curls (3 sets of 20)
alternating arms (10L/10R)
B: Banded Tricep Push Downs (3 sets of 15)
Weightlifting Program
power clean + full clean (max set)
push press + push jerk + split jerk (build to a tough set)
focus on each movement 1 at a time. Do NOT REBOUND!