Friday 07/17/15

Behemoth CrossFit – Group Class

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(No Measure)

Wrist stregthening circuit:

-Fist to fold x 15/hand

-Fist rocks back and forth x 15/way

-Knucle folds x 15/hand

-Finger tip extensions x 15/hand

Metcon (No Measure)

HSPU skill work Day 2, Week 4:

10:00 or 3 sets:

A. Crow-pose x :15 – :45

B. Elevated cat stretch on the rig x :30

C. Bent knee hollow rocks x 30 reps

*We are looking for mastery here to advance into more volume/intensity. If you struggled with the tri-pod or headstand, stay there.

2 power snatch + OHS (1 set every :45 for 9:00 (12 sets))

Athletes choose their own weights. Those that need to stay at higher positions make sure they do. For those that can’t OHS, stick with two power snatches.

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