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CrossFit Beyond Parallel – CrossFit

Weightlifting

pause snatch (tough single with 2 second pause at knee)

Strength

Back Squat (3 x 5 starting at 90% of 5RM and building)

if you feel good, beat your 5RM

Metcon

Metcon (4 Rounds for time)

every 4:00 for 16:00

25 wall balls

15 pull ups

10 HSPU

Weightlifting Program

pause snatch (tough single with 2 second pause at knee)

Back Squat (3 x 5 starting at 90% of 5RM and building)

if you feel good, beat your 5RM

Pendlay Row (4 x 6 building in weight)

A: GHD Sit-ups (3 x 12)

B: Side plank rotation (3 x 6 each side)