121819
CrossFit Beyond Parallel – CrossFit
Weightlifting
Hang Clean + Clean (build to a tough set in 10:00)
you can drop the bar and reset
Strength
deficit deadlift (3 x 2 at 85-90% of last week)
Metcon
Metcon (Time)
30-20-10
row calories
split jumps (total)
wall balls 20/14
double unders
push up
Weightlifting Program
Snatch (tough double)
snatch high pull (6 sets of 3 ending slightly heavy)
Back Squat (5-4-3-2)
A: GHD Situps (3 x 15)
GHD russian twist (3 x 20)
stay in the ghd and tap the handles russian twist style