Saturday 11/11/17

Behemoth CrossFit – Group Class

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Partner option:

Partners will alternate FULL rounds for the 3 minutes then both rest on the 1 minute for 5 sets

*Notes: choose a progression in which you can go unbroken from the first 3 minutes to the last 3 minutes on EVERYTHING.

Power cleans: all reps should be touch and go, fast and unbroken. Weight should feel no higher than a 3/10 scale

Push-ups: if mechanics deter, do not be afraid to digress down a level

L1: Box assisted push-ups

*Should have at least 20+ consecutive push-ups to move to L2 on this workout

L2: Ground

Squats: if you are unsure about the consistency of your ROM, use a medicine ball

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