Tuesday 05/16/17

Behemoth CrossFit – Group Class

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Primary

Metcon (AMRAP – Reps)

8 sets of 1 minute of work/1 minute of rest (16 total minutes):

G2OH x ME (185/115)
*Notes: At the top of EVERY minute, everyone performs 3 burpees, even when resting. This workout can be completed alone or with a partner OF SIMILAR STRENGTH. Athletes can choose whichever ground to overhead option they desire. Weight should allow for drop and go singles and about 5-6 reps each minute. Think about a 4-6/10 scale so long mechanics are sound

Partner option: 1 partner works for 1 minute while other rests, at the top of each minute, both partners complete 3 burpees

Accessory Work

2 sets:

Pass throughs x 10/10

Shoulder extension stretch x 60 seconds

3-way calf raise series x 20/movement (Fwd toes/supinated/pronated)

*Notes: You get out what you put into these movements. Should be nice and loose, this is a good time to IMPROVE your positions

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