120619
CrossFit Beyond Parallel – CrossFit
Strength
Bench Press (5 sets of 3 with 211×1)
heavier than last week
Chin ups (4 sets of ME -2)
the goal is to stop a few reps short of failure
Aerobic Capacity
Metcon (No Measure)
every 5:00 for 20:00
300m row
20 double unders
15/12 cal AB
20 double unders
5 burpees
if you can not finish within 5:00 then AMRAP it at a steady pace
Accessory
Warm-up (No Measure)
IF time permits
12 DB curls each arm
15 banded tricep ext
15 ghd sit ups
Weightlifting Program
Block Cleans (build to a tough triple)
Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.
Split Jerk (2x through 6-5-4-3-2-1)
start light here and add weight each rep drop. leave a little in the tank on the first time through and try to beat the first round
reverse lunges (4 sets of 16 (8L. 8R))
Bench Press (5 sets of 3 with 211×1)
heavier than last week