Wednesday 06/14/17

Behemoth CrossFit – Group Class

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Primary

Front Squat (x 4-6)

Take 20 minutes to cycle through the following strength components:

A. Front squats x 4-6

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

B. KB loaded glute bridges x 8-10 + pause at the top (from the ground)

Rest as needed between movements

*Notes: Start light and build your way through the 20 minutes to a handful of challenging yet quality sets. No tempo on the squats today, however, if you prefer to keep a pause or two in there, do so! The coach may add it based on an individuals squatting awareness and ability

Glute bridge (x 8-10)

Secondary

Metcon (Time)

For time:

10 DB man makers (40/25) (0-2 minutes)

100 double unders (2-4 minutes)

200m farmer’s carry (same dumbells) (4-6 minutes)
*Notes: Utilize a weight and skill option to allow unbroken reps. Do not take longer than the time that is listed to the right of the movements. The coach will move EVERYONE on at those times.

Double unders:

Level 1: 200 single unders

Level 2: 50 double unders or 2 minutes of double under skill work

Level 3: 100 double unders (unbroken if possible)

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