110819

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (5 x 5 ending heavier than last week)

B: Three point DB row (5 sets of 6 ea arm)

Metcon

Metcon (Time)

4 rounds for total time

30 double unders

15 alt DB snatches

15 box jumps

15 alt db hang clean and jerks

30 double unders

rest 2:00
coaches, set a 25:00 time cap

Weightlifting Program

clean panda pull+ clean (build to a tough set)

Split Jerk (4 x 1.1 with :15 btw reps)

reverse lunges (3 x 12 heavy (6L, 6R))

A: Bench Press (5 x 5 ending heavier than last week)

B: Three point DB row (5 sets of 6 ea arm)