101819
CrossFit Beyond Parallel – CrossFit
Aerobic Capacity
Metcon (No Measure)
30:00 @85% effort
500m row
0.5 mile AB
10 burpees to a plate
20 alt sep ups
rest 1:00
FBB
A: SA DB bench press (4 sets of 6 each arm)
SA DB Row (4 sets of 10 each arm)
Accessory
A: Curls (3 sets of 12)
with a BB
B: banded tricep push downs (3 sets of 15)
Weightlifting Program
Clean (build to a tough 3 position clean)
Rack Jerks (6 sets of 2 heavy)
Warm-up (No Measure)
hit the strength and accessory from class