111219
CrossFit Beyond Parallel – CrossFit
Strength
A: 2 strict press + 3 push press (5 sets to find a tough set)
the push press will get tiresome. dont underestimate.
B: Chin over the bar hold (4 x ME)
only btw sets. not after the last set of presses.
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
30 double unders
20 Alt DB snatches
10 GHD sit ups or 20 ab mat sit ups
Accessory
Warm-up (No Measure)
3 sets
5 plate snow angels
10 band pull aparts
10 back ext on GHD
Weightlifting Program
jerk dip (3 x 2 at 100%)
Split Jerk (start at 50% and build to a tough single)
Clean (3×2 at 70%, 2×1 at 80%, 4×1 at 85% +)
2 strict press + 3 push press (5 sets to find a tough set)
the push press will get tiresome. dont underestimate.