102919

CrossFit Beyond Parallel – CrossFit

Strength

Strict Press (build to a tough double)

the pull ups and the press should build together. If you do not have a BW pull up, do sets of 3 at a challenging intensity

Strict Pull Ups (build to a tough weighted single)

Metcon

Metcon (AMRAP – Reps)

“Desire”

5:00 AMRAP

burpee box jump overs 24/20

Accessory

DB lateral raise (3 sets of 10)

reverse fly (3 sets of 15 reps)

with plates in hand and torso parallel to the ground

plank hold (3 x :30-:40)

Weightlifting Program

jerk dip + 2 jerks (build to a tough set)

Clean (hit 3 doubles at 90% last week)

Push Press (tough triple)

Bent Over Row (4 sets of 8 tough)