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CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 rep every minute for 9:00 building)

Strength

Back Squat (3 x 2 at 85 -95% of last weeks 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

40/30 Calories of Assault Bike

40 Double-Unders

40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)

40/30 Calories of Rowing or Ski Erg

40 Double-Unders

20 HR Push ups

Weightlifting Program

high hang + hang snatch (tough set)

Snatch (6 x 2, 1 set every 2:00)

Snatch Pull (5 x 2 heavy)

Back Squat (3 x 2 at 85 -95% of last weeks 2RM)