Monday 11/06/17

Behemoth CrossFit – Group Class

Primary

Shoulder Press (x 3-5)

Cycle through the following for 15 minutes:

A. Shoulder press (from the ground) x 3-5

Once at a 5-7/10 scale, add in the following

B. Lateral plank x 30/30

*Notes: Build through the course of the 15 minutes to a tough 3-5 rep shoulder press.

Lateral pillar hold: Make this movement easier by bringing the top leg down and in front of the bottom leg

L1: Elbow supported

L2: Palm supported (pillar hold)

Secondary

“WBS EMOM” (AMRAP – Reps)

A. 2 minute clock:

200m run

WBS x ME

Rest 1 minute

B. Every 3 minutes for 9 minutes (3 sets):

200m run

# of WBS (from above)

Rest the remaining portion of time
*Notes: Find a medicine ball weight you can move well with but move for the entirety of the time without dropping. The intent is not to drop the med ball! Try and keep your runs no longer than about 60 seconds. Score is total number of WBS

WBS:

L1: Wall ball thruster

L2: WBS (wall)

*Must be proficient in hitting a 10/9 foot target with quality squat mechanics to move to a target*

L3: WBS (target)

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