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CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (8:00 EMOM @65-80%. building each minute)

Strength

Back Squat (3×5 at 90% of 5RM)

Metcon

Metcon (4 Rounds for reps)

3:00 work/ 1:00 rest for 2 sets each

1- 500m row and ME snatch at 135/95

2- 0.7/0.5 mile AB and ME CNJ at 135/95

Weightlifting Program

2 drop snatch + 2 OHS (5 sets building to a moderate set.)

after the second drop snatch, keep the bar overhead and hit 2 ohs

snatch + low hang snatch (build to a tough set)

low hang is 2-3 inches below the knee position

Snatch Panda Pull (build to a tough double)

Back Squat (3×5 at 90% of 5RM)