122319
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