121119

CrossFit Beyond Parallel – CrossFit

Weightlifting

Hang Clean (10:00 to build to a tough double)

can be squat or power

Strength

deficit deadlift (tough set of 2 on a 45# plate)

Metcon

Metcon (Time)

3 rounds for time

20 cal row

16 walking lunges 24/16 kb in each hand (farmers carry)

12 FR squats

rest 1:00

Weightlifting Program

panda pull + Snatch + OHS (build to a tough complex)

snatch deficit DL (tough double standing on 25# plates)

Back Squat (8-6-4-2)

GHD Situps (3 x 15)