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