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CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (5 sets of 3)

B: 3 point row (4 sets of 8 each arm)

Aerobic Capacity

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

500m row at 90% effort

rest :30

0.7/0.5 mile AB at 90% effort

rest :30

60 double unders + 30 russian kbs 32/24

rest :30

Weightlifting Program

block clean doubles (8 x 2 building)

bar at the knee

Split Jerk (6 x 1.1 – rest :10 btw reps)

reverse lunges (3 sets of 16 heavier than last week)

A: Bench Press (5 sets of 3)

B: 3 point row (4 sets of 8 each arm)