Wednesday 11/29/17

Behemoth CrossFit – Group Class

Primary

Deadlift (x 3-5 + “don’t wake the baby” negative)

Cycle through the following strength components for 20 minutes:

A. Deadlifts x 3-5 + “don’t wake the baby” negative on each rep

Once at a 5-7/10 scale of difficulty, add in the following

B. DB snatch x 4-6 alternating reps (building and finding working weight)

C. Lateral elbow plank x 30 seconds/side

*Notes: Start light and build your way through the time allotted. Goal is to build to a challenging 3-5 reps of the deadlift in 20 minutes. Rest as needed in between movements and sets to increase difficulty of movements/loading for the next set

Deadlifts: with the addition of this negative, it will change the stimulus of the movement and the loading you can use. Abide by the prescription and don’t wake the baby!

Lateral elbow plank: make this movement easier by placing the top leg on the ground in front of the bottom leg

Secondary

Metcon (Time)

For completion (10 minute cap):

800m run

40 alternating DB snatch (@ ending load from above)
*Notes: This workout can be broken up HOWEVER desired, but everyone will be hard capped at 10 minutes

DB snatch: this weight should feel above a 5/10 difficutly scale. Some ideas below for loading but do not pertain to both sexes

L1: 70

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