111020
CrossFit Beyond Parallel – CrossFit
Strength
Strict Press (3 rep max)
Metcon
Metcon (Time)
Three rounds for time of:
100 double unders
20 Pull-Ups
20 Box Jump-Overs (24″/20″)
Accessory
Warm-up (No Measure)
3 sets
6 SA DB row
12 ghd sit ups
:30 super man hold
Weightlifting Program
clean pull + power clean + full clean (build to a tough set)
Drop Jerks (5 x 3 at light to mod weight)
Warm up footwork first with drag and stomp drills. Do not neglect the basics