Friday 01/15/16

Behemoth CrossFit – Group Class

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(No Measure)

A. Crossover Symmetry (show up early and perform on your own)

B. Behemoth Snatch Progression (as a group)

BB Back Rack Lunges (x 12)

20 total minutes of work:

3-5 sets:

A. Back rack stationary lunges x 12

B. HSPU x max quality reps

*Just build to a challenging set of 12 within the time frame

Notes:

Back rack stationary lunges: step out, then drive through your front heel back to standing

Level 1: DB loaded (each hand)

HSPU skill work:

Level 1: Traditional push-ups

Level 2: Knees elevated on box

Level 3: Toes elevated on box

Level 4: Wall

Metcon (AMRAP – Reps)

A. 1 minute clock:

15 seconds ME burpee box jumps

45 seconds rest

Immediatley into:

B. EMOM for 7-11 minutes:

# of reps above
Notes: No higher than a 20″ box. This should be a sprint. Goal is 5-8. Score is # of reps in A

Level 2: jump laterally on the box and over

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