090420
CrossFit Beyond Parallel – CrossFit
FBB
A: FFE Split Squats (4 x 6 each leg)
with dumbells in each hand and a (301×1) tempo
B: paloff press (4 x 8 each way)
C: SL Glute bridge (4 x 6 each leg)
Metcon
Metcon (No Measure)
Every 5 minutes, for 25 minutes (5 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Weightlifting Program
Clean (build to a tough single)
Clean (start at 65% of tough single and build again)
jerk dip + jerk (build to a tough set)
Warm-up (No Measure)
do the FBB from above