122320
CrossFit Beyond Parallel – CrossFit
Weightlifting
Power Clean and Push Jerk (every :90 6 sets , 2 reps at 60-70%)
FBB
A: SL DB RDL (3 x 8 each leg)
B: paloff press (3 x 8 each side)
C: Turkish Get Up (3 x 1 each arm with KB)
Metcon
Metcon (Time)
Complete rounds of 30, 20 and 10 reps for time of:
Calories of Rowing
Jumping Lunges
Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Double-Unders
Single-Arm Dumbbell Strict Press (50/35 lbs – alternate every 10 reps)
Weightlifting
high hang power + hang power snatch (tough set)
Snatch (build to a miss)
Snatch (5 singles at 75% of miss)
Warm-up (No Measure)
FBB from class