Friday 11/10/17

Behemoth CrossFit – Group Class

Primary

Hang snatch + snatch (12 minutes of work)

Take 12 minutes to work on the barbell complex of:

Hang snatch + snatch

OR

Hang clean + clean

*Notes: All athletes will drill the snatch together regardless the option chosen. The intent of the hang variation before the full is to really emphasize the contact point and hitting the positions necessary to go from the ground. There are always two approaches to barbell skill work like above. Either build as many quality reps of the complex in 12 minutes, working and refining technique where loading isn’t as important as movement quality is OR if you are confident with the lift, build into a “challenging” complex for the day in the 12 minutes.

Olympic work: for some a clean variation will be the best approach for the above. If you are unsure, speak with a coach

L1: Muscle variation

L2: Power variation

L3: Power + squat variation

L4: Squat variation

Hang clean + clean (12 minutes of work)

Secondary

Metcon (AMRAP – Rounds and Reps)

8 minute ladder:

BB Thrusters

Odd object clean
*Notes: Starting at 1 rep, climb the ladder as high as you can go for the duration of time

Thrusters: each set should be unbroken

L1: BB or DBs

L2: 65/45

L3: 75/55

L4: 95/65

Odd object clean: utilize a sandbag or a med ball

L1: <60
L2: 80-100

L3: 120+

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