Tuesday 11/14/17

Behemoth CrossFit – Group Class

Primary

EMOM for 10:

5-10-5 shuttle run

*Notes: Alternate which way you face with each preceding run. Begin on the center line, run to the right 5m touching the line with the right hand, then run 10m to the left touching the line with the left hand, then sprint through the center line finishing the shuttle run.

Secondary

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:

1k row, then

AMRAP of:

15 hang power cleans + S2OH

5 burpee pull-ups
*Notes: If you drop the bar within the 15 hang power cleans, you must start the set over. Be intelligent with the loading you use.

Hang power clean + S2OH: this weight should feel like a 1/10 scale. You should be able to do all 12 reps in a row. No higher than 95/65 here

Burpee pull-ups: find a suitable height to move smoothly through these reps. Higher the bar from standing reach, more difficult the movement. If needed, utilize a box to step up to and jump your chin above the bar

L1: Burpee + jumping pull-up

L2: Burpee + strict/kipping pull-up

L3: Burpee + bar muscle-up

Cool Down

Accumulate 5 minutes/leg rolling out calves and ankles on a barbell elevated up with a 5lb plate on each side

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