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.

deficit snatch DL (5 sets of 3 with feet on 35# plate)

Back Squat (3 sets of 2 at 90-95%)

GHD Situps (3 sets of 15 with weight)