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

Snatch Panda (4 sets of 2 at heaviest set of last week)

Back Squat (find a heavy single. not a max yet.)