111519
CrossFit Beyond Parallel – CrossFit
Strength
A: Alternating Arm DB bench press (4 sets of 20 (10 ea arm))
Start at lockout and only bench with 1 arm while the other remains at lock out. Alternate the arm that benches and holds. Example; L, R, L, R etc,,,,
B: BB Bent Over Row (4 sets of 8 heavy)
Clean grip with bar starting just below or at the knee
Aerobic Capacity
Metcon (No Measure)
24:00 @ aerobic pace
3 rounds – 2:00 at each
AB
Ski erg or row
no jump burpees
AMRAP strict cindy – 5 pull ups, 10 push ups, 15 air squats
Weightlifting Program
clean panda pull + low hang clean (tough set)
Split Jerk (5 x 1.1 with :15 rest btw)
reverse lunges (3 sets of 16)
A: Alternating Arm DB bench press (4 sets of 20 (10 ea arm))
Start at lockout and only bench with 1 arm while the other remains at lock out. Alternate the arm that benches and holds. Example; L, R, L, R etc,,,,
B: BB Bent Over Row (4 sets of 8 heavy)
Clean grip with bar starting just below or at the knee