Workout of the Day

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (Max for day)

Clean and Jerk (Max for day)

Strength

Deadlift (5 DL on odd minutes (10:00 EMOM))

Add 5# from last week

Handstand Push-ups (6-8 reps on even minutes )

Metcon

Metcon (AMRAP – Rounds)

15:00 AMRAP W/partner

400m run together

30 box jumps 24/20(split)

30 wall balls 20/14(split)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Metcon

Metcon (8 Rounds for time)

6-8 sets with 30:00 time cap

400m run at 85% effort

*goal is same time each run

rest 1:1

Gymnastics

3 sets

:30 dead hang

ME c2b or ring row hold

Core

3 sets

:20 hollow rock

12 ghd sit ups

20 russian twist

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

Snatch (build to a tough double)

Gymnastics

kip swing, knee to elbow and ttb overview

learn the progressions on swings

Metcon

Metcon (No Measure)

16:00 EMOM

1) 12 burpees

2) 20/15 cal ab

3) 20 dubs + 10 pull ups

4) rest

Weightlifting Program

Snatch (build to a heavy single and drop to 70%)

Snatch (build from 70% to another max)

Back Squat (5 singles building to a tough single)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: Close Grip Bench Press (5 sets of 5 building)

build to a tough but not max set

Strict Pull Ups (4 x ME)

Metcon

Metcon (Time)

3 sets for time

500m row 12 S2OH

9 snatch

6 OHS

rest 2:00

135/95

Weightlifting Program

Clean + FS + Jerk (max set)

Clean Pull (3 x 3 at 95% of last week)

Strict Press (5 x 5)

strict pull up (3 x me)

super set with the press

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15:00 to find each

build to 75% and do 3 sets

Front Squat (5 sets of 5 building)

GHD sit ups (3 sets of 10-15)

pick a rep you can stick with and add weight if possible

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

FBB

4 sets

6 DB push press each arm

6 DB BOR each arm

12 HR push ups

Aerobic Capacity

Metcon (No Measure)

30:00 EMOM

1- 20 double unders

2- 10 burpee DB deadlifts 50/35 (scale!!!)

3- 10 push ups + 5 strict pull ups

4- 20 box jumps

5-30 mnt climbers

Weightlifting Program

Clean (build to a tough but quick double)

Split Jerk (tough single)

Split Jerk (2 drop singles at 90%)

4 sets

6 DB push press each arm

6 DB BOR each arm

12 HR push ups

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: Strict Press (5 sets building to a tough double)

strict pull up (5 sets of 5 )

super set with the press

Metcon

Metcon (No Measure)

every 6:00 for 24:00

500/400m row

25 kbs 24/16

12/8 cal AB

Weightlifting Program

Clean + FS + Jerk (build to a tough set)

Clean Pull (build to a tough set of 3)

A: Strict Press (5 sets building to a tough double)

strict pull up (5 sets of 5 )

super set with the press

Back extensions on GHD (3 sets of 12)

CrossFit Beyond Parallel – CrossFit

Weightlifting

Snatch (Max for day)

Clean and Jerk (Max for day)

Strength

Deadlift (12:00 EMOM @70% (odds))

Handstand Push-ups (12:00 EMOM- 5 reps on even minutes)

Metcon

Metcon (Time)

For time:

100 wall balls

75 box jumps

50 alt db snatches 50/35

25 burpees

Metcon (Time)

For time:

100 wall balls

75 box jumps

50 alt db snatches 50/35

25 burpees

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Strength

A: DB Bench Press (4 sets of 6)

Super set with Bent Over Rows

B: DB BOR (4 sets of 6 each arm)

Core

3 sets

:30 plank hold

10 back ext

100m farmers carry(outside if weather permits)

Metcon

Metcon (6 Rounds for reps)

6 sets against a 1 minute clock with 1:00 rest

odd: 12/9 cal AB and ME Goblet Squats 32/24

even: 20 double unders and ME deadlifts 135/95

Weightlifting Program

panda pull + clean + jerk (build to a heavy set)

Clean Deadlift (3 x 3 at 110 of clean max)

A: DB Bench Press (4 sets of 6)

Super set with Bent Over Rows

B: DB BOR (4 sets of 6 each arm)

3 sets

:30 plank hold

10 back ext

100m farmers carry(outside if weather permits)

CrossFit Beyond Parallel – CrossFit

CrossFit Programming

Weightlifting

tempo snatches (8 sets of 2, 1 every :90)

focusing on a slow, 3 second pull to the hip and then snatch.
record highest weight

Strength

Front Squat (2 rep max)

Front Squat (2 drop sets at 90%)

Metcon

500m Row (Time)

Max Effort 500m Row

Weightlifting Program

Snatch Balance (tough double)

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

Block Snatch (6 sets of 2 from the knee at moderate weight)

Front Squat (2 rep max)

Front Squat (2 drop sets at 90%)