100620

CrossFit Beyond Parallel – CrossFit

Strength

Strict Press (5 x 5 building slightly across each set)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

15 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

5 Burpee Box Jump-Overs (24″/20″)

Accessory

A: DB Curls (3 x 10)

B: DB tricep OH ext (3 x 12)

one dumbell behind the head with both hands holding it

C: Farmer’s Carry (3 x 100m)

Weightlifting Program

Clean and Jerk (10 lifts at 75% +)

add 5 lbs each lift if you can

clean pull + 2 hang clean pull (4 sets building slightly in weight)

Strict Press (5 x 5 building slightly across each set)

Warm-up (No Measure)

accessory from class