Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (find a tough set)

Clean and Jerk (tough single)

Strength

Push Press (3 x 5 at 70%)

Metcon

Metcon (3 Rounds for reps)

3 x through with 1:00 rest btw

Complete as many rounds and reps as possible in 5:00

400 Meter Run (once)

immediately followed by rounds of…

40 Double-Unders

20 Kettlebell Swings (24/16 kg)

10 burpees

CrossFit Beyond Parallel – CrossFit

Strength

A: FFE Split Squats (4 x 8 each leg, foot on 35# plate)

with dumbells in each hand and a (301×1) tempo

B: paloff press (4 x 8 each side)

C: Back extensions on GHD (4 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

400m run

3 rounds of “strict cindy”

(5 strict pull ups

10 push ups

15 air squats)

1 rounds is the run and 3 rounds of cindy

Weightlifting Program

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

Power Clean (5 x 2 at 90% of last week)

Split Jerk (10:00 EMOM – 1 rep at 80%)

Front Squat (3 x 5 at 75%)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Clean and Push Jerk (12:00 EMOM – 1 rep at 70-80%)

stay snappy. Dont go heavy enough to create pauses.

Strength

RDL (5 x 5 at very manageable weight)

Metcon

Metcon (4 Rounds for reps)

4 minute of max burpees

rest :60

4:00 of max box step overs 24/20 with 50/35 per hand

rest :60

4:00 max row calories

rest :60

4:00 max AB calories
can be done in any order. Pick your poison.

Weightlifting

Hang Power Snatch (6 x 2 keeping it snappy)

snatch DL + snatch panda + snatch (build to a moderate complex. keep weight lower)

RDL (5 x 5 at very manageable weight)

Back extensions on GHD (4 x 10 with weight)

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (3 x 5 at 75%)

Do the bench alone. No super set this week.

Accessory

A: Bent Over Row (3 x 8 reps at mod weight)

B: DB Curls (3 x 10 hammer style)

C: DB tricep OH ext (3 x 10)

one dumbell behind the head with both hands holding it

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

15 Push-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Weightlifting Program

Power Clean (6 sets of 2 at 75-80%)

2 front squat + 1 jerk (build to a moderate set)

Bench Press (3 x 5 at 75%)

Do the bench alone. No super set this week.

Warm-up (No Measure)

do the “Accessory” from class

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (8:00 EMOM – 1 snatch at 70-75%)

Strength

Back Squat (3 x 5 at 70%)

Metcon

Metcon (No Measure)

24:00 ATW

1:00 at each station at an moderate pace

AB

Double under

row

burpee over box (regional style)

Weightlifting Program

High hang power snatch (6 sets of triples. No higher than 60%)

low hang snatch (6 x 2 at moderate weight)

DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.

Back Squat (3 x 5 at 70%)

Ring Rows (4 x 8 at challenging intensity)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Push Press (tough set of 4)

Metcon

Metcon (Time)

For time:

800 Meter Run

immediately followed by…

Eight rounds of:

4 Power Cleans (135/95 lbs)

6 Alternating Reverse Lunges (135/95 lbs)

8 Shoulder to Overhead (135/95 lbs)

immediately followed by…

800 Meter Run

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (tough double)

Front Squat (2 drop sets at 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

2k row buy in

AMRAP remaining

40 double unders

20 Toes to Bar

15 Front Squats (155/105 lbs)

10 HSPU

Weightlifting Program

high hang + hang clean (tough set)

Power Clean (tough single with 2 drop sets at 90%)

push jerk + split jerk (tough set)

Front Squat (tough double)

Front Squat (2 drop sets at 90%)

CrossFit Beyond Parallel – CrossFit

Strength

A: Front Squat (tough double)

B: Front Squat (2 drop sets at 90%)

Metcon

Metcon (Time)

Against a 3-minute running clock, complete the following…

200 Meter Run

15 Russian Kettlebell Swings

10 Alternating Pistol Squats

Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

Core

Warm-up (No Measure)

3 sets

6 strict toe to bar or 10 knee raise

:30 plank

:10 back ext

Weightlifting Program

High-Hang Clean (tough single)

Power Clean (tough double)

Pause jerk (tough single with :02 pause in dip)

A: Front Squat (tough double)

B: Front Squat (2 drop sets at 90%)

CrossFit Beyond Parallel – CrossFit

Weightlifting Program

power clean + full clean + jerk (build to a tough set in 10:00)

Strength

Deadlift (4 x 4 building in weight)

Metcon

Metcon (Time)

10 rounds for time

7 db front squats 50/35

7 db push press

7 ab mat sit ups

Weightlifting Program

Snatch + OHS (tough single)

panda pull + 2 hang panda pull (5 sets at a tough weight)

Deadlift (4 x 4 building in weight)

ME KB hold (hold 32kg KBs until you have to put them down x 3)

Back extensions on GHD (3 x 12 with weight)

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (4 x 4 building)

B: Chin ups (3 x ME)

only btw sets of bench.

Metcon

A: Metcon (Time)

for time with an 10:00 cap

15 thrusters 95/65

30 toe to bar

12 thrusters

24 toe to bar

9 thrusters

18 toe to bar
everyone gets a mandatory 2:00 after the 10:00. The faster you finish the more time you get. For every rep not completed in 10:00, you lose 10 seconds on your max lift. If you are 5 reps short of finishing, you lose 50 seconds.

B: Metcon (Weight)

From 12:00 – 20:00

1 rep max thruster from the ground

*the clean can be any style but you must pass through a full depth squat. NO JERK MOTION over head, it must be a press.

Weightlifting Program

Clean (tough triple, all 3 reps must be done within :40)

Split Jerk (10:00 EMOM starting at 70%)

A: Bench Press (4 x 4 building)

B: Chin ups (3 x ME)

only btw sets of bench.

Strict Toes-To-Bar (3 x 10 with weight(knee to elbows))