Wednesday 12/06/17

Behemoth CrossFit, BirthFit Houston – Group Class

Warm-up

Take 10 minutes to cycle through the following with the intent to build into your workout weight:

A. Squat clean x 1-2

B. Push press x 1-2

C. Ring rows x 8-10

*Notes: Build into your workout weight for the primary here. Find a loading and intensity that will allow you to accomplish the prescription below. Do not rush your warm-up sets, but the intent is to utilize the weight you have worked up to in the 10 minutes for the workout below

Squat clean:

L1: Muscle clean

L2: Power clean

L3: Power clean + squat

L4: Squat clean

Push press: this loading will dictate your clean weight

Ring rows: Make these as difficult as possible for the rep scheme prescribed

L2: Horizontal ring rows (feet elevated on a box)

Primary

Metcon (2 Rounds for reps)

1 set:

30 second clock:

2 squat cleans + ME double unders

30 seconds rest

30 second clock:

2 push press + ME WBS

30 seconds rest

Immediately into…

Metcon (Weight)

EMOM for 12:

Minute 1: 2 squat cleans + # of double unders above

Minute 2: 2 push press + # of WBS above
*Notes: Work quickly and efficiently in the initial set to set a good # for your workout. Barbell work should not take you longer than about 10-15 seconds. You will use the same weight on the bar for both. Try to keep your sets around 30-40 seconds during the EMOM.

Double unders: choose an option that will allow you consistent movement until the 30 second mark

L1: Single unders

L2: Double under practice

L3: As prescribed

WBS:

L1: Wall ball thruster

L2: WBS (wall)

*Must show consistency to the 10/9 foot line on the wall in order to advance to L3*

L3: WBS (target)

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