Wednesday 02/15/17

Behemoth CrossFit – Group Class

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Primary

RDL (x 4-6 @ 3111)

Take 20 minutes to cycle through the following strength components:

A. RDL x 4-6 @ 3111

B. Front rack squats x 4-6

C. Seated muscle up progression x 1-4

Rest as needed between movements

Front Squat (x 4-6)

*Notes:

Front rack squats:

Level 1: Goblet squat

Level 2: Sandbag squat

Secondary

50 bar facing burpees (Time)

For time or 3 minutes, whichever comes first:

50 bar facing burpees
*Notes: Move as fast as you can physically move from the start and see what happens! Test your limitations and pull yourself from your comfort zone! Make the cap!

Accessory Work

3-5 sets:

:30 plank

:30 lateral (right)

:30 lateral (left)

:30 glute bridge

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