101220
CrossFit Beyond Parallel – CrossFit
Weightlifting
top down snatch (build to a tough set in 10:00)
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
Gymnastics
Metcon (No Measure)
12:00 EMOM
6 pull ups/ 6 kip swing progression
8 box jumps
*this EMOM is skill based. Should not have a full metcon feel. scale reps if you need to keep the intensity low.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
15 Calories of Rowing
10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
5 Burpee Box Jump-Overs (24″/20″)
Weightlifting Program
top down snatch (build to a tough set in 10:00)
do a snatch deadlift, guide yourself back down to the ground going through each position, gently touch the ground and go right into a snatch. Do not rest or slam on the ground.
panda pull + 2 hang panda pull (5 sets at tough weight)
Back Squat (10 rep max)
finish higher than last week