Saturday 11/04/2017

Behemoth CrossFit – Group Class

Metcon (AMRAP – Rounds and Reps)

Work for 4 minutes as an individual or in teams of 2 – for 4 rounds (16 total minutes).

Start every 4 minute round with a 200 mtr Run together Buy in.

Then in the remaining time perform an AMRAP of

– 3 G2OH (135/95)

– 6 Burpees

– 9 T2B

Notes: Individuals goal is to get through at least 1 round of the AMRAP each round. If you are working in partners, perform work in ABA or a full round at a time
Ground to Overhead (G20H): Perform these as quick singles, loading should feel like a 4-5/10. Chose the method that best suits your mobility.

L1: 75/45

L2: 95/65

L3: 115/75

L4: 135/95

For Burpees: choose the option that will allow you to maintain the best midline integrity through the whole workout:

L1: Box elevated burpees (same as push-up progression)

L2: Walking burpees (no push-up)

L3: Burpees

T2B:

Level 1: Lying leg lift (If grip strength is an issue)

Level 2: Kipping straight leg raise (varied heights, the higher the more challenging)

Level 3: Kipping T2B

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