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