090419
CrossFit Beyond Parallel – CrossFit
CrossFit Programming
Weightlifting
power snatch + hang full snatch (knee) (tough set)
Metcon
Metcon (3 Rounds for time)
every 7:00 for 21:00 (3 sets)
12 burpees box jump overs 20
16/12 AB calories
18/14 cal row
21 wall balls 20/14
Weightlifting Program
Snatch (20:00 EMOM)
Starting at 60%, make small jumps. After 5 sets, drop 10 lbs and build up to heavier. Think of it as 4 block of 5. Every block starts 10# light than the last lift of the previous block but finishes heavier. SMALL JUMPS