110320
CrossFit Beyond Parallel – CrossFit
Strength
Strict Press (5 x 4 building)
Metcon
Metcon (No Measure)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 25 russian kbs 32/24
Weightlifting Program
clean panda pull + low hang clean (build to a tough set)
Jerk + FS + Jerk (build to a tough set and then do 2 drop sets at 8)
Strict Press (5 x 4 building)
Warm-up (No Measure)
3 sets
:30 weighted sorinsen hold
:20 side plank each side