Monday 07/13/15

Behemoth CrossFit – Group Class

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A: Tempo Back Squat (5 sets of 1 @ 55X5)

Adhere to the strict tempo. Weights aren’t as important as the time under tension. Begin first working set at one of your sets of 5 from 2 weeks back, then decide where you go from there. For advanced, increase loading if tempo will allow! NO BOUNCING OUT OF THE BOTTOM!

Rest 3:00 in between sets. Within this time you must complete:

B: Farmer’s Carry (5 sets of 60 feet)

B. 60 foot farmer’s carry AHAP

*All sets = to or HEAVIER than heaviest load from previous week*

Metcon (AMRAP – Reps)

Every 3:00 for 6:00:

200m sandbag run

max power cleans @135/95 (drop from the top)

Accessory Work

Trunk conditioning:

3 sets, no rest:

:30 plank

:15 lateral

:15 lateral

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