100219
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.