Behemoth CrossFit – Group Class
Primary
Push press + push jerk (x 1 + 1)
Spend 12 minutes working on the barbell complex of:
Push press + Push jerk (from the ground)
*Notes: Start very light and let your mechanics dictate your loading. Over the course of the time, work as many high quality repetitions as possible.
Level 1: Use the 12 minutes to work on the barbell skill, let mechanics dictate loading
Level 2: Build to a tough complex in the time frame, trying to stick to doing a set every about 60-75 seconds
Immediately at 12 minutes, perform the following…
Secondary
Metcon (3 Rounds for reps)
A. AMRAP in 2:
Power cleans (at ending load from above)
Rest 1 minute
B. AMRAP in 2:
Box jumps (30/24)
Rest 1 minute
C. AMRAP in 2:
Max AB calories (arms only)
Rest 1 minute
*Notes: Everyone will begin on the barbell, then half will move to box jumps and other half to AB. Rest 1 minute in between each movement.
Power cleans: this weight should be challenging but no to the point where failed repetitions or poor mechanics are ever an issue. Reps should be done 1 at a time.