092419
CrossFit Beyond Parallel – CrossFit
Strength
A: Strict Press (4 sets of 5 at 85-90% of last week)
B: strict pull up (4 sets of 5 (add weight if possible))
Metcon
Metcon (No Measure)
Every 2:00 for 20:00
even rounds:
10/7 cal AB
6 power clean and jerks 135/95
odd rounds
12/9 cal row
6 power snatch 135/95
Weightlifting Program
Drop Jerks (5:00 here)
Warm up footwork first with drag and stomp drills. Do not neglect the basics
Clean + 2 jerks (tough set)
Push Press (4 sets of 2 adding 5 lbs from last week)
BB Bent Over Row (4 sets of 8. try to use the same weight from 5″s)
Clean grip with bar starting just below or at the knee