092520
CrossFit Beyond Parallel – CrossFit
Strength
Push Press (1 rep max)
Metcon
Metcon (AMRAP – Reps)
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Assault Bike (for calories)
Minute 2 – Burpee Box Jump-Overs (24″/20″)
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Plank hold(plank is 1 rep)
Accessory
Warm-up (No Measure)
3 sets
15 ghd sit ups
:20 side plank ea
100m farmers carry
Weightlifting Program
Clean and Jerk (tough single with 3 drop sets at 90%)
Push Press (1 rep max)
Warm-up (No Measure)
3 sets
15 ghd sit ups
:20 side plank ea
100m farmers carry