Workout of the Day

CrossFit Beyond Parallel – CrossFit

Metcon (AMRAP – Rounds and Reps)

Murph Intervals

35:00 at steady pace with a weight vest if you have one

“200m run”

10 pull ups

20 push ups

30 air squats

“200m run”

rest 2:00 btw sets

CrossFit Beyond Parallel – CrossFit

Weightlifting

Split Jerk (build to a tough single from the rack )

Strength

deficit deadlift (find a tough 3 standing on a 35# plate)

Metcon

Metcon (No Measure)

12:00 EMOM

Minute 1: 15/12 cal row

Minute 2: 50 Double-Unders

Minute 3: 15 Toes to Bar

Minute 4: 30 seconds of Max Reps Devil’s Press

Weightlifting Program

Muscle Snatch (5 x 3 at mod weight)

power snatch + full snatch (build to a tough set)

deficit deadlift (find a tough 3 standing on a 35# plate)

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (build to a 5RM)

Metcon

Metcon (Weight)

every 3:00 for 24:00

“200m run”

2 cleans

*your score is total weight cleaned over the 8 rounds. if you do 185 each round, its 8×185. you can choose to increase each round or stay the same.

Weightlifting Program

Clean and Jerk (build to a miss with 2 drop sets at 90%)

Front Squat (build to a 5RM)

Warm-up (No Measure)

4 sets

:25 side plank

:40 sorinsen hold

CrossFit Beyond Parallel – CrossFit

Weightlifting

3 position snatch (build to a TECHNICAL max)

high hang, Knee, ground

Strength

Push Press (find a new 5RM)

Metcon

Metcon (AMRAP – Reps)

3 sets

3:00 work/2:00 rest

300/250m row

Max effort hspu (Lseated press for scale)

Weightlifting Program

OHS (build to a tough double)

3 position snatch (build to a TECHNICAL max)

high hang, Knee, ground

Push Press (find a new 5RM)

GHD Sit-ups (70 reps split however)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (max for day)

Clean and Jerk (max for day)

Strength

Back Squat (4 x 4 at 82%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 20 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Goblet Squats (32/24 kg)

15 Calories of Rowing

CrossFit Beyond Parallel – CrossFit

Accessory

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

Clean grip with bar starting just below or at the knee

B: Banded face pulls (3 x 12)

A2: DB Ext rotation (3 x 6 each arm)

B2: plate snow angels (3 x 5)

Metcon

Metcon (Time)

6 rounds for time

6 power cleans 185/125

9 box jump overs 30″/24″

12 wall ball

Weightlifting Program

pause clean (tough double)

Split Jerk (8 x 2 at 60-65%)

Warm-up (No Measure)

class accessory

CrossFit Beyond Parallel – CrossFit

Metcon (AMRAP – Reps)

4 sets of each

2:00 work/ 1:00 rest

1) AB calories

2) Row calories

3) AMRAP of cindy

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean pull + clean (build to a tough set for the day)

Strength

Deadlift (6 x 3 at 75%, 1 every :75)

Metcon

Metcon (Time)

For time:

120 Double-Unders

60 Dumbbell Push Presses (50/35 lb DBs)

60 Dumbbell Push-Ups (hands on DB handles)

120 Double-Unders

Weightlifting Program

snatch high pull (6 x 3 as a primer)

Power Snatch (build to a quick tough single)

Power Snatch (6:00 EMOM at 85% of single)

Deadlift (6 x 3 at 75%, 1 every :75)

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (10×1 with 3 second pause)

building to s tough set. :60ish rest btw

Metcon

Metcon (No Measure)

21:00 EMOM

8/6 cal AB sprint

14 wall balls

8 burpee box jump overs

Core

Warm-up (No Measure)

3 sets

:30 FLR

8 side plank rotations

10 back ext on ghd

Weightlifting Program

Clean and Jerk (8 singles at 80-85%)

Front Squat (10×1 with 3 second pause)

building to s tough set. :60ish rest btw

Warm-up (No Measure)

3 sets

:30 FLR

8 side plank rotations

10 back ext on ghd

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (5 reps at 80-85%, 1 every :90)

Strength

Push Press (3 x 5 at 90% of 5 from 4/19)

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

7 snatches at 135/95

14 toe to bar

Weightlifting Program

Snatch (5 reps at 80-85%, 1 every :90)

Snatch Panda (3 x 3 building to a tough set)

Push Press (3 x 5 at 90% of 5 from 4/19)

GHD Sit-ups (60 reps split however)