110419
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