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.