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