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CrossFit Beyond Parallel – CrossFit

Weightlifting

low hang snatch (build to a technical max)

DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.

Strength

Front Squat (4 x 3 at 90-95%)

first set is at 90% and can go as high as 95%

Metcon

Metcon (AMRAP – Rounds and Reps)

“Helen-ish”

12:00 AMRAP

500m row/ 0.7/0.5 mile AB (alt each round)

21 kbs 24/16

12 pull ups

Weightlifting Program

Snatch Balance (15 reps with a 2 second pause in the bottom.)

1 rep at a time. add a little weight

Hang Snatch + snatch (build to a tough set)

Snatch Pull (tough set of 2 standing on 25# plates)

Front Squat (build to a tough pause triple. 2 second pause)