Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Clean (tough single, 2 drops sets at 90%)

Strength

Deadlift (3 x 1.1 at 85%(plus or minus))

3 sets of 2 singles with 5-10 seconds btw reps. Completely reset btw reps

Metcon

50 Cal AB test (Time)

50 cal on the AB

Weightlifting Program

Snatch Balance (tough double in 5 sets)

Snatch (10 reps at 75-90%)

Deadlift (3 x 1.1 at 85%(plus or minus))

3 sets of 2 singles with 5-10 seconds btw reps. Completely reset btw reps

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (every :60 for 10:00, 1 rep at 75-90%)

Strength

A: Bench Press (5 x 1 from 75-90%)

use this as practice. Practice unracking the bar and setting up for a heavy lift

B: DB BOR (4 x 8 each arm)

only btw sets of bennch

Metcon

Metcon (No Measure)

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

10 Handstand Push-Ups

20 Push-Ups

Go hard, earn your rest, and repeat!

Weightlifting Program

Clean and Jerk (build to a tough single with 2 drop sets at 90%)

A: Bench Press (5 x 1 from 75-90%)

use this as practice. Practice unracking the bar and setting up for a heavy lift

B: DB BOR (4 x 8 each arm)

only btw sets of bennch

Back extensions on GHD (3 x 12)

CrossFit Beyond Parallel – CrossFit

Strength

Back Squat (1 rep max)

Metcon

Metcon (Time)

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots

Accessory

Warm-up (No Measure)

3 sets

:30 plank

6 paloff press

10 back ext

Weightlifting Program

Hang Snatch (tough double)

Power Snatch (tough single)

Back Squat (1 rep max)

Warm-up (No Measure)

3 sets

:30 plank

6 paloff press

10 back ext

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (tough single)

Clean and Jerk (tough single)

Strength

Push Press (3 x 2 at 85%+ of 2RM)

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets) for times of:

400 Meter Run

6 Dumbbell Devil’s Presses

12 Dumbbell Alternating Reverse Lunges

400 Meter Run

CrossFit Beyond Parallel – CrossFit

Strength

Front Squat (3 x 2 at 85%+ of 2RM)

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Core

Warm-up (No Measure)

3 sets

:25 hollow hold

20 russian twist

8-10 back ext

Weightlifting Program

power clean + full clean (tough single)

Clean Deadlift (3 x 3 heavy)

jerk dip + jerk (heavy set)

Front Squat (3 x 2 at 85%+ of 2RM)

CrossFit Beyond Parallel – CrossFit

Strength

Deadlift (3 x 2 at 85%+ pf 2RM)

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Weightlifting Program

Drop Snatch + 2 OHS (tough set)

low hang snatch (tough double)

DO not touch the ground. bring the bar to a lockout and shift down to 2″ below the knee. Focus on keeping the back tight and tension on the bar.

Snatch Pull (4 x 3 builiding)

Deadlift (3 x 2 at 85%+ pf 2RM)

CrossFit Beyond Parallel – CrossFit

Strength

Bench Press (3 x 2 at 85-90% of 2RM)

strict pull up (1RM)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Weightlifting Program

Clean and Jerk (8 reps at 80% or more)

Bench Press (3 x 2 at 85-90% of 2RM)

strict pull up (1RM)

Warm-up (No Measure)

3 sets

12 ghd sit ups

:40 sorinsen hold

100m farmers carry

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (1 rep every minute for 9:00 building)

Strength

Back Squat (3 x 2 at 85 -95% of last weeks 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

40/30 Calories of Assault Bike

40 Double-Unders

40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)

40/30 Calories of Rowing or Ski Erg

40 Double-Unders

20 HR Push ups

Weightlifting Program

high hang + hang snatch (tough set)

Snatch (6 x 2, 1 set every 2:00)

Snatch Pull (5 x 2 heavy)

Back Squat (3 x 2 at 85 -95% of last weeks 2RM)

CrossFit Beyond Parallel – CrossFit

Strength

Push Press (2RM)

Weightlifting

Split Jerk (tough single from the rack)

Clean (tough single)

Metcon

Metcon (AMRAP – Reps)

Against a 12-minute running clock…

100/70 Calorie Assault Bike

Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (build to a tough single in 12:00)

Strength

Front Squat (2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 box jumps

20 ab mat sit ups

10 reverse lunges with goblet hold 70/53

Weightlifting Program

Clean (6 doubles at 75% +)

Clean Pull (4 x 2 at 100%+)

Split Jerk (tough single with 2 drop sets at 90%)

Front Squat (2RM)