102319
CrossFit Beyond Parallel – CrossFit
Weightlifting
Clean (3 cleans at 75%)
warm up to and hit 3 single cleans at 75%
*this is a deload
Aerobic Capacity
Metcon (No Measure)
30:00 at 80% effort
:40 work and :20 rest
-Assault bike
– box jump with step down (nice and easy here)
-row
-single unders
-:30 plank hold (enjoy the extra :10)
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.