Behemoth CrossFit – Group Class

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A: Tempo Strict Press (5 sets of 1 @ 55X5)

Adhere to the strict tempo. Weights aren’t as important as the time under tension. Begin first working set at one of your sets of 5 from 2 weeks back, then decide where you go from there. For advanced, increase loading if tempo will allow!

Rest 3:00 in between sets. Within this time you must complete:

B: Ring Rows (5 sets x ME @ 0X00)

Once you break this tempo, set is over. Adjust feet to where you can achieve around 10+ reps

*For these ring rows, DO NOT turn your knuckles out at the top!*

Metcon (AMRAP – Reps)

:60 on/:60 off for 10:00 with a partner:

Max reps DB man makers (renegade row + clean + thruster)

Partner 1 will work for a minute, while partner 2 rests, they will continue this for 10:00. Score is total reps, goal is over 30

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fitness motivation

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