110220

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (10 sets, 1 every 1:15)

5 sets of 2

5 sets of 1

Gymnastics

Pull-ups (8:00 to practice skill)

you can practice either kipping, kipping pull ups, butterfly pull ups, C2B or bar muscle ups. Keep the volume low and prevent hand tears

Metcon

Metcon (Time)

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

Weightlifting Program

Snatch (10 sets, 1 every 1:15)

5 sets of 2

5 sets of 1

Snatch Grip Deadlift (4 x 3 heavy)

Back Squat (8 rep max)

GHD Sit-ups (3 x 12 weighted)