Friday 01/06/17

Behemoth CrossFit – Group Class

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Primary

Front Squat (x 2-4 @ 21X3)

Take 20 minutes to cycle through the following components:

A. Front squats x 2-4 @ 21X3

B. Strict muscle-ups x 2-4 QUALITY reps

*Notes:

Front squats: 2 seconds on the way down, 1 second obvious pause in the bottom, stand agressively, 3 seconds at the top to reset breath and brace

Secondary

A: Plate holds (x ME)

(pinch grip)
Cycle through the following for 10-12 minutes on your own:

Plate pinch grip x ME (no more than :60)

50m sled push

120 foot sandbag carry

*Notes: you choose the loading but this is simply accessory work. Your heart rate will get elevated because of the difficulty of the movements but do not treat this like a conditioning session. Move through these movements with a focus on movement quality and loading. Partner up with 3 total individuals and move through this together

B: Sled push (x 50m)

C: Sandbag carry (120 feet) (x 120 feet)

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