100520
CrossFit Beyond Parallel – CrossFit
Warm-up (No Measure)
If you need to make up your Back squat, Front squat, Push press or bench press, please do so during the beginning of class.
Weightlifting
Power Snatch + Hang Snatch (knee) (build to a tough set)
Gymnastics
Kipping Pull Ups (8 sets of 5, 1 every 1:00)
working on perfect form. if you do not have a kipping pull up you are working on your kip swing or kip swing plus a hip pop.
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
20 ab mat sit ups
15 Air Squats
10 Russian Kettlebell Swings 32/24
5 Push jerks 155/105
Weightlifting Program
Power Snatch + Hang Snatch (knee) (build to a tough set)
Snatch Pull (4 x 3 heavy)
Back Squat (10 rep max)
keep this to 1 official attempt. If you make an attempt and it is easier than you thought, save it for next week. If you fail, try again next week at lighter weight or same weight.