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CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Clean (build to a tough single in 10:00)

power or squat

Strength

Deadlift (3 x 3 at 85-90% of last week)

Metcon

Metcon (AMRAP – Reps)

15:00 AMRAP

400m run

30 kbs 24/16

20/15 AB calories

10 box jumps 30/24
run is worth 1 and then rep for rep

Weightlifting Program

Snatch (every :90 for 12:00 do a double )

start at 50ish percent and build

Snatch Grip Deadlift (build to a tough triple)

Back Squat (3 sets of 5 at 75%+)

make your first set at 75% and add if you feel good.