Workout of the Day

CrossFit Beyond Parallel – CrossFit

Metcon (No Measure)

All workouts done at 85% effort

5:00

AB for calories

2:00 rest

5:00

10 box jumps

10 box dips

20 air squats

rest 2:00

5:00

row for calories

rest 2:00

5:00

15 russian kbs 24/16

12 db push press 50/35 per hand

9 burpees

CrossFit Beyond Parallel – CrossFit

Weightlifting

OHS (Build to a tough double)

Snatch (Max for day)

Clean and Jerk (Max for day)

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP w/ partner

1000m row

30 power cleans 185/125

30 C2B pull ups

*split however

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (1 rep max)

Metcon

Metcon (No Measure)

every 2:00 for 24:00

1- :90 AB for calories

2- 20 alt step ups with a dumbell 50/35(1 dumbell)

3- :90 row for calories

4- 15 burpee toe to bar

Weightlifting Program

high hang + hang clean (tough set)

Split Jerk (8 x 2 building)

Front Squat (3 x 3 at 90% of 3RM)

Bench Press (1 rep max)

CrossFit Beyond Parallel – CrossFit

Metcon (No Measure)

“16:00 EMOM:

1st: :30 DB thrusters (use a weight you don’t have to put down)

2nd: :30 burpees over DB

3rd: :30 Russian kettlebell swings (use a weight you don’t have to put down)

4th: Walk rest

+

15:00 AMRAP:

6 burpees

12 goblet squats

18 walking lunges

24 double-unders or 48 single-unders”

CrossFit Beyond Parallel – CrossFit

Weightlifting

Power Clean and Push Jerk (3 reps tng, 1 sets every :90 for 6 sets)

starting at moderate weight and build. no higher than 135/95 start weight

Strength

Deadlift (build to a 3RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP w/partner

:30 partner A MAX wall balls

:30 partner B MAX Wall Balls

Weightlifting Program

Snatch (1 every :75 for 10 sets, 75-85%)

Snatch Panda (5 x 3 heavy)

pick up from the snatch EMOM

Deadlift (build to a 3RM)

plank hold (4 sets of :40)

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (4×2 starting at 90% of 3RM)

3 point row (4 sets of 8 each arm)

Metcon

Metcon (Time)

4 rounds for time

10 HSPU or L seat DB press

20 push ups

10/15 cal AB

Accessory

Warm-up (No Measure)

3 rounds if time permits

15 ghd sit ups

:30 superman hold

20 russian twist

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (2 reps every 1:15 for 8 sets (65-80%))

Strength

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

Metcon

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

8 pull ups

8 SA DB clean and jerk RIGHT

8 SA DB clean and jerk LEFT

24 double unders
its about to get grippy

Weightlifting Program

Snatch balance + OHS (build to a tough set)

pause snatch double (tough set)

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

GHD Situps (3 x 15 with weight)

sorinsen hold (3 x :40 hold)

CrossFit Beyond Parallel – CrossFit

Metcon (Time)

5 rounds for time w/a partner*:

40 row calories

40 goblet squats

0.6 mile AB (split into 0.3 per person)

40 jumping pull-ups or ring rows

*split reps however except for the bike, bike has to be even split

CrossFit Beyond Parallel – CrossFit

Weightlifting

OHS (build to a tough 3)

Snatch (max for day)

Clean and Jerk (max for day)

Metcon

Metcon (3 Rounds for reps)

3:00 for max reps with 2:00 rest btw

500m row

ME wall balls

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (4 x 2 starting at 90% of 3RM)

strict pull up (4 sets of 6-8)

Accessory

DB Ext rotation (3 sets of 10 each)

Curls (3 x 10 with DB)

Farmer’s Carry (3 x 50m)

Metcon

Metcon (Time)

for time:

25/18 cal AB

50 DB push press

50 push ups on DB’s

50 goblet squats

25/18 cal row

Weightlifting Program

Hang Clean (2 reps every :90 for 8 sets)

Split Jerk (6 sets of 2 building)

Front Squat (3 rep max)

Bench Press (4 x 2 starting at 90% of 3RM)