Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean (8 x 2 (1 every :90) drop bar btw reps )

Strength

Deadlift (4 sets of 2 at 100% of tough 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAM

6 power clean 135/95

12 alt reverse lunges with bar

12 toe to bar

Weightlifting Program

Snatch Panda + Snatch (build to a tough set)

panda pull is a snatch pull with high elbows and foot movement. hit triple extension and then while pulling the bar up, move your feet and drop your hips. bar stops at the chest.

deficit snatch DL (4 sets of 3 with 25# plates under feet)

Back Squat (3 sets of 3 at 85-90%)

GHD Situps (3 x 15 with weight)

CrossFit Beyond Parallel – CrossFit

Skill Practice

Double-Unders (RX=200, Scaled 1 = 100, scaled 2 = 300 singles)

every break, perform 3 strict pull ups

Strength

A: Strict Press (4 sets of 3 at 85-90% of tough 3)

B: feet elevated ring rows (4 sets of 8-10)

put your feet on a box if you can. these are harder than you think!

C: paloff press (4 sets of 10 each side)

Metcon

Metcon (Time)

for time

400m run

20 burpees to a bar

20 pull ups

500m row

15 burpees to a bar

15 pull ups

400m run

10 burpees to a bar

10 pull ups

Weightlifting Program

Split Jerk (jerk dip + pause jerk + jerk, build to a tough set)

Clean (build to a tough double)

Push Press (3 sets of 4 at 95-100% of tough 5)

SA DB Row (4 x 12 each arm)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch High Pull + Power Snatch (build to a tough set in 10:00)

Strength

Front Squat (build to a 3RM)

Metcon

Metcon (Time)

for time

50/35 cal row

50 db box step ups 50/35(1 dumbell on the shoulder)
run heats with bigger classes

Weightlifting Program

Snatch balance + OHS (end heavier than last week but not max effort)

3 position snatch (build to a tough set)

high hang, Knee, ground

Front Squat (5 x 2 building. end heavier than last week)

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (Time)

400m run buy in

then

4 rounds

20 kbs 35/53

OH KB walk – right hand 50m

20 sumo dl high pull

OH KB walk – Left hand 50m

3L/3R turkish get ups (scale weight if needed)

then

400m run buy out

CrossFit Beyond Parallel – CrossFit

Snatch (12:00EMOM, 1 lift every :90)

ad weight each round. Starting around 60%

Clean and Jerk (12:00EMOM, every :90)

start at 60% and add each round

Strength

Back Squat (3 sets of 5 at 90% of tough 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 with a partner

Alternate full movements

20/15 AB cal

15 alt DB snatches 50/35

30 goblet squats 50/35

60 double unders

15 Alt DB snatch 50/35

30 goblet squats

20/15 cal AB

CrossFit Beyond Parallel – CrossFit

FBB

SA DB press (4 sets of 5 each arm)

SA Banded lat pull down (4 sets of 8 each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

15 kbs 24/16

12 ab mat sit ups

9 HR push ups

Accessory

A: DB Curls (3 sets of 20 reps)

alternating arms (10L/10R)

B: DB skull crushers (3 sets of 8-10 reps)

laying on your back on the ground or the bench with a dumbell in each hand, go through a tricep ext.

C: GHD Situps (3 x 15)

Weightlifting Program

Clean and Jerk (build to a tough single)

Clean and Jerk (3 drop sets at 85%)

Hit the FBB and Accessory from class

CrossFit Beyond Parallel – CrossFit

Weightlifting

clean pull + clean (build to a tough set)

Strength

Deadlift (3 sets of 3 at 90% (tough set of 3))

Metcon

Metcon (Time)

for time

40/50 cal row

40/50 cal AB

50 wall balls

*5 burpees every minute including the start
COACHES- set the clock to beep every minute

Weightlifting Program

Snatch (double every :90 for 15:00)

Snatch Grip Deadlift (3 x 3 at 90% of last week)

Back Squat (3 sets of 4 at 80%)

GHD Situps (3 x 15)

CrossFit Beyond Parallel – CrossFit

Strength

Strict Press (build to a tough set of 3)

A: Strict Press (3 x 3 at 85% of tough set)

B: Strict Pull Ups (3 sets of 5 strict pull ups)

Metcon

Metcon (Time)

10 rounds for time with 15:00 time cap

35 double unders

7 thrusters 45/35

Core

Metcon (No Measure)

3 rounds

:30 plank

20 russian twist

10 back ext

Weightlifting Program

Split Jerk (build to a tough double)

clean + front squat (build to a tough single)

Push Press (3 sets of 5 at 90%)

BB Bent Over Row (4 sets of 6 heavy)

Clean grip with bar starting just below or at the knee

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch + Hang Snatch (1 every :90 for 12:00)

start at 65% and try to end heavier than last week.

Strength

Front Squat (3 x 5 at 90% of last week)

Metcon

Metcon (No Measure)

every 5:00 for 15:00

500m row

5 snatches

10 burpees over bar

Snatch loads 135/95, 155/105, 175/115

Weightlifting Program

Snatch balance + OHS (build to a moderate set as a primer)

Snatch (build to a tough power snatch)

Snatch (drop 10% from tough power and build with squat sn.)

Front Squat (5 doubles all at heavy weight)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Back Squat (3 sets of 5 at 85-90% of last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 with a partner

400m run

“cindy”

5 pull ups

10 push ups

15 air squats

Workout score is total number of cindy rounds and reps