CrossFit Beyond Parallel – CrossFit
OHS (5 sets of 5 (moderate weight))
The first two weeks are gonna be for skill and position. If you do not have the full range of motion to do an overhead squat, no weight will be used. This is the time to fix some of these mobility issues and correct this pattern. If you have weightlifting shoes, wear them!
Snatch (build to a tough high hang double)
Metcon (AMRAP – Reps)
For max reps
:60 work/:60 rest
-Burpee box jump overs 24/20
– toe to bar
OHS (tough double with 221×1 tempo)
low hang snatch (tough double, 1 every :90)
DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.
snatch pull + 2 hang snatch pull (build to a tough set. )
dont put the bar down. wear straps if needed.
do not go to the point where you lose your back angle