100119
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