102219

CrossFit Beyond Parallel – CrossFit

Strength

A: Strict Press (3 sets of 5 at 70% of 1RM)

B: SA DB Row (3 sets of 10 at light weight with 3010 tempo.)

Core

Warm-up (No Measure)

4 rounds tabata

hollow and arch

right in to

4 rounds tabata

side plank left and right

right in to

4 rounds tabata

ab mat sit ups and scissor kicks

Metcon

Metcon (Time)

for time

100 air squats

75 kbs 24/16

50 reverse goblet lunges

75 kbs

100 air squats

Weightlifting Program

jerk dip + Pause jerk + jerk (build to a tough set)

power clean + hang squat clean (tough set)

Push Press (3 sets of 4 starting at last weeks 95% and build)

Pendlay Row (4 sets of 8 at moderate weight)