Friday 06/16/17

Behemoth CrossFit – Group Class

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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.

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