Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Back Squat (3 x 8 at 70%)

Metcon

Metcon (3 Rounds for time)

Every 7 minutes, for 21 minutes (3 sets) for times:

500 Meter Row

15 Burpee Box Jump-Overs (24″/20″)

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

CrossFit Beyond Parallel – CrossFit

FBB

A: Ring Dips (4 x 8-10)

B: GHD Sit-ups (4 x 10 with weight if possible)

C: BB Bent Over Row (4 x 8 at mod weight)

Clean grip with bar starting just below or at the knee

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)

Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups

Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups

Station 4 – 250M row

Weightlifting Program

Clean (build to a tough single and hit 2 drops at 90%)

Clean Pull (4 x 2 at 110%)

Split Jerk (tough double)

Warm-up (No Measure)

FBB

CrossFit Beyond Parallel – CrossFit

Weightlifting

low hang clean (tough double)

FBB

A: RDL (3 x 8 at mod weight)

B: strict pull up (3 x ME with BW)

C: wall sit (3 x :40)

Metcon

Metcon (No Measure)

14:00 EMOM

Odd – 15 wall balls

Even – 12/15 row cal

Weightlifting Program

Snatch Balance (build to a tough double)

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

Warm-up (No Measure)

FBB

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (1 rep max)

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

Core

Warm-up (No Measure)

6 sets each of hollow and arch hold tabata

Weightlifting Program

clean + 2 hang clean (build to a tough set)

Split Jerk (8:00 EMOM – 1 rep at 82-85%)

Push Press (1 rep max)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (8:00 EMOM – 1 rep at 70-75%)

FBB

A: FFE Split Squats (4 x 6 each leg)

with dumbells in each hand

B: FLR (4 x :40)

C: seated box jumps (4 x 5)

Metcon

Metcon (Time)

for time

1000m row

50 burpees

Weightlifting Program

Snatch Pull (3 x 3 at 100%)

Snatch (10:00 EMOM – 1 rep at 70-75%)

Warm-up (No Measure)

FBB

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Back Squat (3 x 10 at 60% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 16 minutes with a partner:

50 Air Squats

50 Double-Unders

50 Russian Kettlebell Swings

50 Walking Lunges with Dumbbell Farmer’s Carry

50 Dumbbell Push Press

CrossFit Beyond Parallel – CrossFit

FBB

A: Ring Dips (4 x 6-8 strict)

matador dips as scale

B: side plank dips (4 x 8 on each side, can elevate feet)

C: alt kb row (4 x 8 each side(16 total))

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

500m row

immediately followed by…

Three rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Push-Ups

5 Strict Pull-Ups

Weightlifting Program

Clean (6 reps at 80-85%)

Clean Pull (3 x 3 at 100%)

2 push press + 1 split jerk (build to a tough complex)

Warm-up (No Measure)

Class FBB

CrossFit Beyond Parallel – CrossFit

Warm-up

Warm-up (No Measure)

2 sets

1:00 cardio

5 banded good mornings

10 alt dead bugs

:20 plank

5 t spine rotations

Strength

Deadlift (1 rep max)

Metcon

Metcon (Time)

Two rounds of:

50 Burpees

40 Pull-Ups

30 Alternating Pistols

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups

25:00 time cap

Weightlifting Program

Power Clean (build to a quick single as a primer)

Clean and Jerk (2@80, 2@85, 2@90, 1@92,95 and 97%)

Deadlift (1 rep max)

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (3 x 5 at 75% of 2RM)

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) for times of:

20/15 Calorie Row

10 Alternating Dumbbell Snatches

20 Wall Balls

10 Alternating Dumbbell Snatches

10 burpees

Core

Warm-up (No Measure)

3 sets

8 side plank rotations

8 strict toe to bar

Weightlifting Program

3 position clean (tough set)

Split Jerk (8:00 EMOM – 1 rep at 80%)

Push Press (3 x 5 at 75% of 2RM)

Warm-up (No Measure)

3 sets

8 side plank rotations

8 strict toe to bar

CrossFit Beyond Parallel – CrossFit

Weightlifting

1×1: snatch high pull + hang snatch

Work up to a tough set

FBB

A: FFE Split Squats (3 X 8 each leg )

with dumbells in each hand

B: paloff press (3 x 6 each side )

C: BB glute bridge (3 x 10 )

heavy as possible with full extension

Metcon

Metcon (Time)

For time (12:00 Cap)

50/35 AB Cal

50 Thrusters 45/35

50 T2B

Weightlifting Program

Snatch Balance (5 x 3)

snatch high pull + hang snatch (Build to a tough set)

FBB from class

GHD Sit-ups (3 x 12 )

weighted