Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 every :75 for 10 sets)

Clean and Jerk (1 every :75 for 10 sets)

Strength

Back Squat (4 sets of 3 starting at 85% of 3RM)

build up to 3RM if possible

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP w/ partner, you go, i go each movement

15 cal row

12 deadlift 135/95

9 hang cleans

6 shoulder to overhead

CrossFit Beyond Parallel – CrossFit

Strength

A: Alternating Arm DB bench press (4 sets of 20 (10 ea arm))

Start at lockout and only bench with 1 arm while the other remains at lock out. Alternate the arm that benches and holds. Example; L, R, L, R etc,,,,

B: BB Bent Over Row (4 sets of 8 heavy)

Clean grip with bar starting just below or at the knee

Aerobic Capacity

Metcon (No Measure)

24:00 @ aerobic pace

3 rounds – 2:00 at each

AB

Ski erg or row

no jump burpees

AMRAP strict cindy – 5 pull ups, 10 push ups, 15 air squats

Weightlifting Program

clean panda pull + low hang clean (tough set)

Split Jerk (5 x 1.1 with :15 rest btw)

reverse lunges (3 sets of 16)

A: Alternating Arm DB bench press (4 sets of 20 (10 ea arm))

Start at lockout and only bench with 1 arm while the other remains at lock out. Alternate the arm that benches and holds. Example; L, R, L, R etc,,,,

B: BB Bent Over Row (4 sets of 8 heavy)

Clean grip with bar starting just below or at the knee

CrossFit Beyond Parallel – CrossFit

Weightlifting

power clean + hang full clean (build to a tough set)

Strength

deficit deadlift (build to a tough double standing on 25# plates)

Deadlift (2 x 2 at 90% of deficit.)

take the 25# plates away for drop sets

Metcon

Metcon (Time)

500m row

40 toe to bar

30 HR push ups

20 db thrusters 50/35

10 BMU or 20 C2B

Weightlifting Program

Snatch + OHS (every 1:00 for 12:00 from 60-80%)

Snatch Grip Deadlift (tough double with 2 drop sets at 90%)

Back Squat (4 doubles at 90%+)

GHD Situps (3 x 12 with plate on chest)

CrossFit Beyond Parallel – CrossFit

Strength

A: 2 strict press + 3 push press (5 sets to find a tough set)

the push press will get tiresome. dont underestimate.

B: Chin over the bar hold (4 x ME)

only btw sets. not after the last set of presses.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

30 double unders

20 Alt DB snatches

10 GHD sit ups or 20 ab mat sit ups

Accessory

Warm-up (No Measure)

3 sets

5 plate snow angels

10 band pull aparts

10 back ext on GHD

Weightlifting Program

jerk dip (3 x 2 at 100%)

Split Jerk (start at 50% and build to a tough single)

Clean (3×2 at 70%, 2×1 at 80%, 4×1 at 85% +)

2 strict press + 3 push press (5 sets to find a tough set)

the push press will get tiresome. dont underestimate.

CrossFit Beyond Parallel – CrossFit

Weightlifting

snatch high pull + low hang snatch (build to a technical max in 10:00)

Strength

Front Squat (5 x 2)

start at 90% of your 3RM and add weight each set if possible. record highest set

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
35# for ladies

Weightlifting Program

Snatch balance with 2 second pause + OHS (build to a tough set)

snatch + low hang snatch (build to a technical max)

low hang is 2-3 inches below the knee position

deficit snatch pull (build to a tough set of 2)

standing on 25# plates

Pause front squats (build to a tough double. 1 every :90 for 15:00)

2 second pause in the bottom. start light here and build.

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (No Measure)

4 x 4:00AMRAPs w/1:00 rest

10 T2B/ K2E/ T2R

20 KB swings

30 ab mat sit ups

40 air squats

50 double unders/ 50 singles

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (12:00 to find tough single)

Clean and Jerk (12:00 to find a tough single)

Strength

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

Metcon

Metcon (Time)

with a partner, complete 5 rounds each for time

complete full rounds before switching.

250m row

10 C2B

10 OHS 96/65

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (5 x 5 ending heavier than last week)

B: Three point DB row (5 sets of 6 ea arm)

Metcon

Metcon (Time)

4 rounds for total time

30 double unders

15 alt DB snatches

15 box jumps

15 alt db hang clean and jerks

30 double unders

rest 2:00
coaches, set a 25:00 time cap

Weightlifting Program

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

Split Jerk (4 x 1.1 with :15 btw reps)

reverse lunges (3 x 12 heavy (6L, 6R))

A: Bench Press (5 x 5 ending heavier than last week)

B: Three point DB row (5 sets of 6 ea arm)

CrossFit Beyond Parallel – CrossFit

Weightlifting

power clean + full clean (tough set in 10:00)

Strength

Deadlift (tough double)

after this week we will be going through a deficit cycle

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 burpees

12 hspu

6 burpees

6 bmu
Sub HR push ups and C2B if needed. C2B are double reps

Weightlifting

Snatch + OHS (every :90 for 15:00 building)

Snatch Pull (4 sets of 2 heavy)

Back Squat (4 sets of 3 from 85%-90%)

plank hold (3 x :30-:40)

CrossFit Beyond Parallel – CrossFit

Strength

A: Strict Press (5 x 2 starting at 85% of tough double and build)

B: strict pull up (5 sets of 3 at 50-60% of tough single)

Metcon

Metcon (AMRAP – Reps)

for max calories/reps

3:00 AB calories

rest :60

3:00 wall ball shots

rest :60

3:00 rowing cal

rest :60

3:00 double unders

Accessory

plate snow angels (3 x 5 ea direction)

A,T,Y (3 sets of 5)

DB Ext rotation (3 sets of 5 ea arm)

Weightlifting

jerk dip + jerk (build to a tough set)

Clean (3 at 70%, 3 @ 80%, 3@90%+)

Push Press (4 sets of 3 at 90% of tough triple)

DB BOR (4 x 8 with both arms at same time)