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CrossFit Beyond Parallel – CrossFit

Weightlifting

2 Cleans + 1 Jerk (build to a tough set in 10:00)

the focus here is to test how well you can hit a jerk after two tough cleans. Build some confidence and consistency.

Strength

A: Front Rack Lunge (3 x 12 (6L/6R))

stepping forward

B: paloff press (3 x 6 each side)

Metcon

Metcon (Time)

For time:

800 Meter row

60 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

Weightlifting Program

Snatch balance + OHS (build to a tough set)

top down snatch (8 sets building in weight)

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.

A: Front Rack Lunge (3 x 12 (6L/6R))

stepping forward

B: paloff press (3 x 6 each side)