092019

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (build to a 3RM)

Front Squat (2 drop sets at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

25ft walking lunge with DB’s in FR 50/35 (open standard)

20 cal row

15 toe to bar

Core

Metcon (No Measure)

6 rounds tabata

hollow and arch holds

Weightlifting Program

Power Clean (build to a tough double for the day)

Split Jerk (build to 95% from 70% by 5% at a time)

RFE split squats (4 sets of 6 each leg)

Back extensions on GHD (3 x 15 with weight)