120219
CrossFit Beyond Parallel – CrossFit
Warm-up
Warm-up (No Measure)
6:00 ATW
AB
Row
Step up
Then – 2 rounds
:30 couch stretch each
10 runners lunges
:30 pigeon stretch each
10 air squats
Strength
Front Squat (1 rep max)
Metcon
Metcon (3 Rounds for time)
Every 5:00 for 15:00
10 strict pull ups
15 toe to bar
20 push ups
25 wall balls 20/14
Weightlifting Program
OHS (build to a tough double. (practice BTN split jerk))
Hang snatch + Low hang snatch (1 sets every :90 for 15:00 building)
top of the knee and then 2-3″ below the knee
snatch pull + 2 hang snatch pull (build to a tough set)
dont put the bar down. wear straps if needed.