102120
CrossFit Beyond Parallel – CrossFit
Weightlifting
power clean + full clean + jerk (tough set)
Strength
Front Rack Lunge (3 x 12 increasing in weight)
plank hold (3 x :30)
Metcon
Metcon (Time)
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with KB (hold any way)
30 Burpees
20 SA Kettlebell Thrusters (24/16 kg)(10L/10R)
10 Bar Muscle-Ups or 20 chest 2 bar
20 SA Kettlebell Thrusters
30 Burpees
40 Walking Lunges with KB
50 Kettlebell Swings
Weightlifting Program
OHS (tough double)
pause snatch + snatch (build to a tough set)
pause for 2 seconds at knee on pause snatch