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CrossFit Beyond Parallel – CrossFit

Strength

A: Strict Press (4 sets of 4 heavier than last weeks 5)

this can be building if you feel good. if not, add weight from last week and do all 4 sets there

B: strict pull up (4 sets of 5 (add weight if possible))

Metcon

A: Metcon (No Measure)

every 5:00 for 15:00

8 barbell reverse lunges 50% of BS

14 goblet squat

20/15 cal row

B: Metcon (Time)

At 15:00

complete 75 wall balls for time

Weightlifting Program

Drop Jerks (5:00 of practice)

Warm up footwork first with drag and stomp drills. Do not neglect the basics

Clean + hang clean + jerk (build to a tough set)

Push Press (find a new 5 rep max)

BB Bent Over Row (4 sets of 8 heavier than last week)

Clean grip with bar starting just below or at the knee