Tuesday 02/14/17

Behemoth CrossFit – Group Class

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Primary

Metcon (3 Rounds for reps)

AMRAP in 4:

AB calories x 8

DB snatch x 8

4 minutes rest

AMRAP in 4:

DB reverse lunges x 8 (4/leg)

T2B/tuck-ups/Ab-mat sit-up/hollow rock x 8

4 minutes rest

AMRAP in 4:

Sled sprint x 25m (w/ DB on sled)

Single arm DB S2OH x 8

Sled sprint x 25m (w/ DB on sled)

Single arm DB S2OH x 8
*Notes: the goal for these 4 minute intervals is to work SMOOTHLY and CONSISTENTLY without having to stop within the 4 minutes to rest outside of transition between movements. Intensity should be elevated, but not to the point where you have to rest drastically outside of transitioning and the 4 minutes rest following. You will take your DB with you to each station as you will need to use it. DB weights will vary and will be limited by the S2OH. On the second AMRAP, you can choose the abdominal movement you desire to do. Choose based off what you can move MOST EFFICIENTLY through. Score will be total reps of each 4 minute AMRAP

Men: 50-70

Women: 25-50

Accessory Work

1-2 sets:

Hamstring curls x 8-10

Natural GHR x 8-10

Natural leg extensions x 8-10

Cossack slides x 8-10

*Notes:

Cossack slides: load with a KB in the front rack for advanced

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