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CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (5 sets of 4 building)

3 point row (4 sets of 8 each arm)

Aerobic Capacity

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

30 double unders

15 cal row

12 burpees

9 AB calories

rest 1:00

Weightlifting Program

Block Cleans (5 reps at 80%+)

Set the bar so it is resting at the top of the knee cap. Focus on squeezing the bar in right off the block.

Split Jerk (3-2-1 x 3 sets building)

reverse lunges (4 x 10 heavier than last week)

Bench Press (5 sets of 4 building)