100920

CrossFit Beyond Parallel – CrossFit

Gymnastics

Warm-up (No Measure)

take 5:00 to go over the progression, kip sqing, knee to elbow, toe to bar

A: double unders (10:00 EMOM – odd rounds – 50 reps or :30 practice)

B: Toes-To-Bar (10:00 EMOM – even rounds – 6 reps(scale k2E))

FBB

A: DB lateral raise (3 x 8)

B: paloff press (3 x 6 each way)

C: SA DB OH carry (3 x 50′ each arm)

Walk the length of the rig stabilizing a DB in one hand and return with the DB in the other.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting Program

Clean pull + clean (build to a tough set)

Pause Jerk + Jerk (tough set)

Front Squat (5 x 2 with 2 second pause in the bottom)

Warm-up (No Measure)

FBB from class