Workout of the Day – CrossFit Beyond Parallel

January 22 2021

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (5 x 3 at 85-95% of 3RM)

B: strict pull up (4 x 5 adding weight if possible)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups

10 Burpees

20 Kettlebell Swings (24/16 kg)

Core

Warm-up (No Measure)

if time permits

3 sets

:30 plank taps

8 paloff press ea way

Weightlifting Program

Hang Clean (6 x 2 building to 85%)

1 power clean + 3 split jerk (build to a tough set)

A: Bench Press (5 x 3 at 85-95% of 3RM)

B: strict pull up (4 x 5 adding weight if possible)

January 20 2021

CrossFit Beyond Parallel – CrossFit

Strength

Deadlift (3RM)

EMOM

A: Power Clean and Push Jerk (12:00 EMOM – 3 reps at 85% of 3RM)

odd sets – all resp tng

B: Toes-To-Bar (12:00 EMOM – 8-10 reps)

on even rounds

C: Power Clean (build to a 1RM in 10:00 after the 12:00 EMOM)

Weightlifting Program

Drop Snatch (build to a tough 3)

Snatch (1×3, 1×2, 1×1)

tough triple into tough double into tough single. moving on before you fail

Deadlift (3RM)

plank hold (4 x :30)

January 19 2021

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (5 x 5 building to a tough set)

Aerobic Capacity

Metcon (No Measure)

25:00 at 85% effort

500 Meter Row

20/15 Calories of Assault Bike

15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

50 double unders

Weightlifting Program

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

Front Squat + Jerk (every 1:00 for 8 sets building)

Push Press (5 x 5 building to a tough set)

January 18 2021

CrossFit Beyond Parallel – CrossFit

EMOM

Snatch (12:00 EMOM – 3 reps at 85% of 3RM)

6 sets of 3 alternating with BMU or dips

Bar Muscle-ups (12:00 EMOM – 3-5 reps (10 matador/box dips) Scale)

6 sets of BMU with snatches on the opposite sets

Strength

Back Squat (3 x 3 at 90% of last weeks 3RM)

Metcon

Metcon (AMRAP – Reps)

“Desire”

5:00 of burpee box jump overs 24/20

Weightlifting Program

High Hang Power Snatch (6 x 2 building slightly)

this is just a primer. dont overdo it here

snatch pull + snatch panda + snatch (build to a tough set)

Back Squat (3 x 3 at 90% of last weeks 3RM)

Warm-up (No Measure)

3 sets

:30 plank

8 side plank dips

8 weighted knee raises

January 16 2021

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (build to a tough set)

Clean and Jerk (build to a tough single)

Strength

Paused Front Squat (every :90 for 6 sets building – 2 reps)

starting at 75% ish

Metcon

Metcon (Time)

In teams of two, complete four rounds for time of:

400m row each

60 Kettlebell Swings (30 each; 24/16 kg)

40 Kettlebell Box Step-Overs (20 each; 24″/20″)

20 Strict Pull-Ups (10 each)

January 15 2021

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (3 rep max with 2 drop sets at 90%)

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

30/20 Calories of Assault Bike

20 Thrusters (95/65 lbs)

10 Bar-Facing Burpees

Accessory

A: Hammer Curls (3 x 12)

B: Banded tricep ext (3 x 15)

Weightlifting Program

High Hang Power Clean (5 x 2 as a primer)

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

Split Jerk (EMOM – starting at 65%. build by 10lbs till fail)

Bench Press (3 rep max with 2 drop sets at 90%)

January 13 2021

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Clean and Push Jerk (build to a tough set of 3 tng)

Strength

Deadlift (find a tough set of 3)

ending shy of true 3 rep max

Metcon

Metcon (Time)

for time

1000m row

100 double unders

100 walking lunges

100 double unders

1.0/0.7 mile AB

Weightlifting Program

Drop Snatch + OHS

Snatch (10 singles at 75-80% EMOM)

Deadlift (find a tough set of 3)

ending shy of true 3 rep max

Back extensions on GHD (3 x 12 weighted)

January 12 2021

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (find a tough set of 5)

Metcon

Metcon (Time)

For time:

30 Toes to Bar

30 Shoulder to Overhead (115/75 lbs)

30 Chest-to-Bar Pull-Ups

30 Shoulder to Overhead (115/75 lbs)

30 Toes to Bar

Core

Warm-up (No Measure)

3 sets

:30 plank taps

8 weighted side plank dips

30 flutterkicks

Weightlifting Program

Power Clean (3 -2-1)

tough 3 and then 2 and then finish with tough single

Front Squat + Jerk (build to a tough set)

Push Press (find a tough set of 5)

Warm-up (No Measure)

3 sets

:30 plank taps

8 weighted side plank dips

30 flutterkicks

January 11 2021

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (10:00 to find a tough set of 3 tng)

we will start doing some barbell cycling for the next few weeks leading into the open (for those who chose to do it.). This number will turn into a percentage for working sets in future weeks. Same with CNJ on Wednesday.

Strength

Back Squat (find a tough set of 3 for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

12 wall balls

12 Box Jump-Overs (24″/20″)