Workout of the Day

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (2 reps every 1:30 for 8 sets)

build across the sets and end heavier than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

400m run

20 ab mat sit ups

20 DB snatch 50/35 (switch hands every 5 reps)

Accessory

Warm-up (No Measure)

3 sets

10 DB curls

10 Tricep ext

Weightlifting Program

High-Hang Clean (build to a tough double)

Power Clean (build to 85 or 90% quickly)

Split Jerk (6 x 2 from the rack)

Front Squat (2 reps every 1:30 for 8 sets)

build across the sets and end heavier than last week

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean and Jerk (every 1:00 for 9:00, 1 rep from 75-85%)

Strength

Deadlift (5 x 5 ending heavier than last week)

if you are not able to beat your score from last week then you have been doing this all wrong. There needs to be room to improve when we do pyramid schemes.

Metcon

Metcon (AMRAP – Reps)

15:00 EMOM (5 rounds)

ME american kb swigs

ME step overs with KB 24/20

rest

Weightlifting Program

Muscle Snatch (5 sets of 2 as a primer)

Snatch (every :90 till failure. starting at 50% )

no more than 5lb jumps

Deadlift (5 x 5 ending heavier than last week)

if you are not able to beat your score from last week then you have been doing this all wrong. There needs to be room to improve when we do pyramid schemes.

Farmer’s Carry (4 x 100m heavy)

CrossFit Beyond Parallel – CrossFit

Strength

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

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

Metcon

Metcon (AMRAP – Reps)

3 rounds

3:00 amrap

500/400m row

ME pull ups(kipping) (scale is ring or low bar rows)

rest :60

3:00 amrap

400m run

ME cleans at 155/105
score is total reps on ME movements

Weightlifting Program

Clean + 2 front squats (build to a tough set)

Split Jerk (8 singles at 80-85%)

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

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

GHD Situps (3 x 15)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 every 1:15 for 8 sets)

start light and add a little bit of weight each set.

Strength

Back Squat (5 x 5 ending heavier than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

2:00 work and 2:00 rest for 3 rounds

10 box jumps 24/20

10 push press 115/75
continue where you leave off and count total rounds

Weightlifting Program

Drop Snatch (5×2)

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

Back Squat (5 x 5 ending heavier than last week)

BB Bent Over Row (4 x 6, move more weight than the pendlay row)

Clean grip with bar starting just below or at the knee

sorinsen hold (3 x :40 with weight if possible)

CrossFit Beyond Parallel – CrossFit

Snatch (technical max)

Clean and Jerk (technical max)

Push Press (5 x 5 ending heavier than last week)

Metcon

Metcon (Time)

4 rounds

400m run

20 thrusters 75/55

15 toe to bar

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (every 1:30 for 12:00 – 2 reps building in weight)

end heavier than last week

Metcon

Metcon (No Measure)

every 6:00 for 18:00

500m row

50 air squats

25 push ups

Core

Warm-up (No Measure)

3 sets

10GHD sit ups or 20 AB mat sit ups

:20 side plank each side

:20 super man hold

Weightlifting Program

High-Hang Clean (tough double)

Clean Pull (4 x 2 at moderate tough weight)

Split Jerk (5 x 2 from the rack, building)

Front Squat (every 1:30 for 12:00 – 2 reps building in weight)

end heavier than last week

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power clean + FS + jerk (build to a tough set in 10:00)

Strength

Deadlift (4 x 5 ending heavier than last week)

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 bar muscle ups or 9 dips

6 hspu or L seated press

12 DB box step overs50/35# and 24/20″

Weightlifting Program

Tall Snatches (6 sets pf 2)

Keep this light and work on pulling under the bar. Even if it is an empty bar the entire time.

Snatch (12:00 EMOM – 1 rep with squat on every rep)

Deadlift (4 x 5 ending heavier than last week)

Metcon (No Measure)

3 rounds

50′ SA OH carry

:20 side plank

50m farmers carry

CrossFit Beyond Parallel – CrossFit

Strength

A: Bench Press (5×5 (ending higher than last week))

B: SA DB Row (4 x 6 heavy but with perfect form)

Metcon

Metcon (No Measure)

EMOM 25

1- 20/15 cal row

2- 40 double unders

3- 15/10 cal AB

4- 20 v ups

5- 20 russian kbs

Weightlifting Program

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

Split Jerk (10 singles with a :02 pause in the dip and catch)

Warm-up (No Measure)

class bench and row

GHD Situps (3 x 12 with weight)

CrossFit Beyond Parallel – CrossFit

Weightlifting

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

Strength

Back Squat (4 x 5 ending eavier than last week)

still warm up your squats with 2-3 sets

Metcon

Metcon (Time)

for time

40/30 AB calories

30 pull ups

20 burpees

Weightlifting Program

OHS (5 x 2 at moderate weight)

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

Back Squat (4 x 5 ending eavier than last week)

still warm up your squats with 2-3 sets

Pendlay Row (4 x 6 heavier than last week)

Back extensions on GHD (3 x 12)

CrossFit Beyond Parallel – CrossFit

Snatch (tough but technical single)

Clean and Jerk (tough but technical single)

Strength

Push Press (5 sets of 5 building)

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00

1000m row buy in

then

AMRAP

5 bar muscle ups or 10 dips

10 HSPU or 10 L seated DB press

15 KBS 24/16

20 alt pistols or SL box squats