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CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (5 rep max with 2 drop sets at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00

15 ab mat sit ups

12 push jerk 135/95

9 burpees over the bar

Accessory

Warm-up (No Measure)

20-15-10-5

db curls

db skull crusher (2 db)

Weightlifting Program

Clean Pull (3 x 3 at 100%)

hang clean + low hang clean (tough set)

Pause jerk (8 reps at 80% with 2 second pause)

Bench Press (5 rep max with 2 drop sets at 90%)