111720
CrossFit Beyond Parallel – CrossFit
Strength
Strict Press (3 x 3 at 90% of 3RM)
Metcon
Metcon (No Measure)
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 20 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 10 Strict Handstand Push-Ups
Minute 5 – Rest
Accessory
SA DB Row (3 x 6)
reverse fly (3 x 8)
with plates in hand and torso parallel to the ground
Back extensions on GHD (3 x 10)
Weightlifting Program
power clean + full clean (tough set)
jerk dip + jerk (tough set)
Strict Press (3 x 3 at 90% of 3RM)
Warm-up (No Measure)
class accessory