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