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