10/11/19

CrossFit Beyond Parallel – CrossFit

FBB

SA DB press (4 sets of 5 each arm)

SA Banded lat pull down (4 sets of 8 each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 kbs 24/16

12 ab mat sit ups

9 HR push ups

Accessory

A: DB Curls (3 sets of 20 reps)

alternating arms (10L/10R)

B: DB skull crushers (3 sets of 8-10 reps)

laying on your back on the ground or the bench with a dumbell in each hand, go through a tricep ext.

C: GHD Situps (3 x 15)

Weightlifting Program

Clean and Jerk (build to a tough single)

Clean and Jerk (3 drop sets at 85%)

Hit the FBB and Accessory from class