Workout of the Day

CrossFit Beyond Parallel – CrossFit

Metcon (Time)

4 Rounds for time…

200 m run

10 Alt. dbell T-pushups 20/30 (scale the weight if needed or do a push up into side plank)

10 dbell thrusters

10 v-ups

5 pull-ups

10 strongman throws (backwards overhead toss) with slam ball 20/30#

Rest :30 …. then repeat

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (10:00 EMOM starting at 65% and building)

Clean and Jerk (10:00 EMOM starting at 65% and building)

Strength

Deadlift (tough set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

10 power sn 75/55

3 bar muscle ups or 6 C2B

Gymnastics

if time permits

Handstand Walk (practice for remainder of class)

CrossFit Beyond Parallel – CrossFit

Weightlifting

power clean + hang full clean (tough set)

EMOM

10:00 EMOM

odds: FS

Evens: t2b

Front Squat (5 x 3 reps at 65%)

Toes-To-Bar (5 sets going till a few short of failure)

Metcon

1000m Row (Time)

Max Effort 1000m Row

Weightlifting Program

Power Clean (build to a tough double (85-90% of last weeks 1))

Split Jerk (3 lifts at 90%)

deficit clean deadlift (5 sets of 2 building)

feet on 25# plates

CrossFit Beyond Parallel – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

200m row or run

10 alt step ups

5 SA DB press

10 band pull aparts

5 SL RDL each

Metcon

Metcon (Time)

9/11 tribute WOD

For Time

2001 meter Run

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups

11 Kettlebell Swings (2/1.5 pood)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row
Please scale weights and movements as needed. break the run up into 5x400m

“The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.”

Weightlifting Program

Snatch (12:00 EMOM starting at 70% and building to )

Snatch Panda Pull (build to a heavy double)

Back Squat (1 rep max)

CrossFit Beyond Parallel – CrossFit

Strength

DB Bench Press (4 sets of 5)

Super set with Bent Over Rows

BB Bent Over Row (4 sets of 5)

Clean grip with bar starting just below or at the knee
go heavy here but keep good form. These are a key movement t building lat strength

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

40 double unders

20 wall balls

10 v-ups

Weightlifting Program

Clean + FS Clean + Jerk (last week on this. try to increase from last week)

drop the bar after the front squat

Push Press (heavy set of 2)

BB Bent Over Row (4 sets of 5 heavy)

Clean grip with bar starting just below or at the knee

CrossFit Beyond Parallel – CrossFit

Weightlifting

Hang snatch(above knee) + low hang snatch (below knee 1″) (build to a tough set)

Gymnastics

A: Chest to bar (3 sets of Max Effort, rest 1:00)

unbroken set, chest must hit the bar if you are doing C2B. Scales are chin over the bar or 5 kip swings + ME ring rows

B: Double-Unders (3 x ME, rest 1:00)

Metcon

Metcon (AMRAP – Reps)

3 rounds

2:30 clock

400m run

ME power snatches at 135/95

rest 1:30 btw rounds

Weightlifting Program

Snatch Balance (work up to 75-80% of snatch)

Snatch (build to a miss )

Snatch (2 singles at 90% of last successful lift)

Front Squat (3-3-2-2-1-1)

goal is to finish heavier than last week

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (AMRAP – Reps)

Sunday’s workout:

:45/:15 for each exercise …

3 rounds through

1) burpees

2) dbell goblet squats 35/50

3) mountain climbers

4) ab mat sit ups

5) kbell Russian swings single arm alternating (switch hands at the top) 35/53

6) split jump lunges

7) alternating dbell snatches 35/53

8) rest minute

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (2 waves of 3 singles. 1 every 2:00)

Clean and Jerk (2 waves of 3 singles. 1 every 2:00)

Strength

RDL (3 sets of 5 at 90% of last week)

tough but not max effort

Gymnastics

8:00 of HSW practice

Metcon

Metcon (AMRAP – Reps)

teams of 4 for 3 rounds

1- :60 row for calories

2- :60 burpee box jump overs

3- :60 ground to overhead 115?75

4- :60 dumbell renegade row

:60 rest

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Front Squat (tough set of 3 in 10:00)

goal is heavier than last week

EMOM

8:00 EMOM (last week with this)

3 burpees + 10 toe to bar

Metcon

Metcon (No Measure)

Every 2:00 for 10:00 (5 sets)

20 walking lunge steps with kb in FR 24/16

200m run
AMRAP if you do not finish

Weightlifting Program

Power Clean (build to a 1 rep max)

Split Jerk (1 rep max)

deficit clean deadlift (5 sets of 2. finish heavier than last week.)

feet on 25# plates

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

power snatch + hang full snatch (knee) (tough set)

Metcon

Metcon (3 Rounds for time)

every 7:00 for 21:00 (3 sets)

12 burpees box jump overs 20

16/12 AB calories

18/14 cal row

21 wall balls 20/14

Weightlifting Program

Snatch (20:00 EMOM)

Starting at 60%, make small jumps. After 5 sets, drop 10 lbs and build up to heavier. Think of it as 4 block of 5. Every block starts 10# light than the last lift of the previous block but finishes heavier. SMALL JUMPS

Snatch Panda (4 sets of 2 at heaviest set of last week)

Back Squat (find a heavy single. not a max yet.)