Friday 01/12/18

Behemoth CrossFit, BirthFit Houston – Group Class


Hang Clean (1st position + 2nd position)

12 minute of barbell skill work:

Hang clean (1st position) + Hang clean (2nd position)

*Notes: work the full movement to the best of your ability. Its recommended that you are consistent and feel good with a weight before adding or progressing intensity. See options below:

L1: work the barbell skill and build as many quality reps in the prescribed time frame. Loading isn’t as important as improving your comfort with the mechanics of the movement are

L2: build to a “challenging” complex for the day in the time allotted. Try performing a set every minute


Metcon (6 Rounds for reps)

2 sets:

AMRAP in 1:

60m suicide

Power cleans x ME

Rest 60 seconds

AMRAP in 1:

60m suicide

Box jumps x ME

60 seconds rest

AMRAP in 1:

60m suicide

Bar facing burpees x ME

60 seconds rest
*Notes: try and get to the movement following the suicide with as much time as possible to accomplish as many high quality reps as possible. Set a # on your first set and your goal should be to beat that on the following round. Score will be total reps for the movement following the suicide on each round

60m suicide: run to the other building and back. Run this harder than you would run a 200m

Power cleans: this weight should feel about a 2/10 scale and should allow you to perform touch and go reps

L2: 115/75

Box jumps: this height should allow you to easily jump onto the box and step down without stopping until the 60 seconds expire

L2: 24/20

Bar facing burpees: choose an option that will allow you to move swiftly with midline integrity

L1: box assisted burpees

L2: no push-up burpee

L3: burpees

L4: bar facing burpees

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