111319

CrossFit Beyond Parallel – CrossFit

Weightlifting

power clean + hang full clean (build to a tough set)

Strength

deficit deadlift (build to a tough double standing on 25# plates)

Deadlift (2 x 2 at 90% of deficit.)

take the 25# plates away for drop sets

Metcon

Metcon (Time)

500m row

40 toe to bar

30 HR push ups

20 db thrusters 50/35

10 BMU or 20 C2B

Weightlifting Program

Snatch + OHS (every 1:00 for 12:00 from 60-80%)

Snatch Grip Deadlift (tough double with 2 drop sets at 90%)

Back Squat (4 doubles at 90%+)

GHD Situps (3 x 12 with plate on chest)