Wednesday 08/09/17

Behemoth CrossFit – Group Class

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Warm-up

Take 10 minutes or 3-4 sets to build into working weight and touch gymnastic progressions:

A. Clean x 1-2 reps

B. T2B progression x 3-4

C. Jump rope progression x 10-15 reps

*Notes: This is a good time to work a more difficult gymnastic progression and a slightly heavier weight than you will use in the workout. If strength, skill and mechanics allow this is a good time to drill skill progression!

Metcon (AMRAP – Rounds and Reps)

5 sets:

AMRAP in 2:

1 clean

6 T2B

12 double unders

Rest 1 minute
*Notes: Pick up where you left off following each 1 minute rest. Score will be total rounds + reps

Clean: Take no more than 4 efforts to get to working weight. Weight should certainly be challenging since the rep scheme is low, however, even with added fatigue and intensity, mechanics should never be compromised. This weight should feel like a 5-7/10 scale.

Level 1: Muscle clean + squat variation

Level 2: Power clean + front squat

Level 3: Squat clean

T2B:

Level 1: Lying stright leg lift

Level 2: Kipping leg raise (hips/chest/eye level)

Level 3: T2B

Double unders:

Level 1: 24 single unders

Level 2: 1/2 reps double unders

Level 3: Double unders

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