102119

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch Panda Pull + Snatch (10:00 to find a tough set)

Strength

Front Squat (3 sets of 5 at 70% of 1RM)

All Strength This week is on a deload period! expect lighter weights and a different rep scheme than our pattern

Metcon

Metcon (Weight)

every 5:00 for 20:00 (4 sets) for max load

500m row

4 snatches

you only get 5 attempts each set. Your score is all successful lifts added together for a total. You chose your own weights.

Example: 4 lifts at 200lbs is a 800lb total for that 1 set. If you only make 3/4 lifts then it would be 600lb for that round. Add the four rounds up at the end for your final score.

Weightlifting Program

Snatch balance + OHS (work up to a tough set)

Three Position Snatch (build to a tough set)

High hang, Knee and then ground

Snatch Pull (4 sets of 2. build weight from the 3 position )

Front Squat (build to moderate/tough single but not max effort)

next week will be a full deload week.