110119
CrossFit Beyond Parallel – CrossFit
Strength
A: Bench Press (5 sets of 5 building)
B: SA DB Row (5 sets of 6 each side)
Aerobic Capacity
Metcon (No Measure)
25:00 EMOM
10 cal row
15 toe to bar
10/8 cal AB
20/15 HR push ups
30-40 double unders
* scale anything you need to fit within the :60. Do not turn this into an AMRAP. the goal is to have each movement done in under :40 so you get at least :20 rest
Weightlifting Program
3 position clean (build to a tough set with powers only)
Split Jerk (3 sets of 1.1.1 at moderated weight)
1.1.1 means 3 singles with :15-:20 of rest btw each rep. put the bar back in the rack for rest.