093019

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch + Hang Snatch (1 set every :90 for 8 sets (12:00))

start at 65% and build no higher than 85%

Strength

Back Squat (build to a tough set of 5)

think 90% here. doesnt have to be exactly that percent, go based off of feeling. If it feels good, add a little. If it feels tough or heavy, stop there. We will be building off of the number set today

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

8 box jumps

8 pull ups

8 SA DB hang clean and jerk each arm (must do 1 arm then the other)

Weightlifting Program

Snatch balance + OHS (build to a moderate set, nothing crazy)

Power Snatch (build to a quick single)

Snatch (12 reps starting at 65%. 1 every :60)

Front Squat (3 x 3 at 90% of last week)