101619

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean (8 x 2 (1 every :90) drop bar btw reps )

Strength

Deadlift (4 sets of 2 at 100% of tough 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAM

6 power clean 135/95

12 alt reverse lunges with bar

12 toe to bar

Weightlifting Program

Snatch Panda + Snatch (build to a tough set)

panda pull is a snatch pull with high elbows and foot movement. hit triple extension and then while pulling the bar up, move your feet and drop your hips. bar stops at the chest.

deficit snatch DL (4 sets of 3 with 25# plates under feet)

Back Squat (3 sets of 3 at 85-90%)

GHD Situps (3 x 15 with weight)