Wednesday 05/17/17

Behemoth CrossFit – Group Class

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Primary

Back Squat (x 1-3 + 1-2 second pause in the bottom)

Take 20 minutes to cycle through the following strength components:

A. Back squat x 1-3 + 1-2 second pause in the bottom

Once at a good working set (5-7/10 on difficulty scale), add in the following

B. HSPU x ME

Rest as needed between movements

*Notes: Start light and build your way through the 20 minute to a handful of challenging yet quality sets. If its there, push the gas, if it’s not, don’t force it.

Handstand Push-ups (x ME)

HSPU: perform max quality reps until mechanical breakdown or significant speed change. No grinded reps! Do not exceed about 10-ish reps. If you are well past that, increase the difficulty

Level 1: DB press

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (ground)

Level 4: Pike HSPU (toes on box)

Level 5: Wall

Secondary

Metcon (Time)

4 rounds or 8 minutes, whichever comes first:

25 KBS

50 double unders
*Notes: Choose a weight in which you can go unbroken on all reps. If you’re wondering IF you can swing that weight for that many reps, there’s only one way to find out 🙂

Double unders:

Level 1: 2x single unders

Level 2: 1/2 reps of double unders

Level 3: double unders

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