101420
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