112420
CrossFit Beyond Parallel – CrossFit
Strength
Strict Press (3 x 5 at 75% of 1RM)
“deload” for the shoulders
Metcon
Metcon (2 Rounds for reps)
8:00 AMRAP
5 burpee
10 air squats
20 ab mat sit ups
rest 4:00
8:00 AMRAP
60 double unders
20 alt db snatches
10 burpee over the DB
Accessory
A: Banded Face Pulls (3 x 12)
B: BB Bent Over Row (3 x 10)
Clean grip with bar starting just below or at the knee
C: DB tricep OH ext (3 x 12)
one dumbell behind the head with both hands holding it
Weightlifting Program
Power Clean (tough double)
push jerk + split jerk (tough set)
Strict Press (3 x 5 at 75% of 1RM)
“deload” for the shoulders
Warm-up (No Measure)
class accessory