Friday 01/22/16

Behemoth CrossFit – Group Class

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(No Measure)

1. Crossover symmetry (before class)

2. Behemoth Snatch Progression:

2 sets, 3 reps


-1st position high pull (scare-crow)

-1st position power snatch

-2nd position power snatch + OHS (as deep as position will allow)

-3rd position squat snatch (as deep as position will allow)

3. Skill play warm-up:

10-15 minutes of instruction and skill play to find working loads:

-Double KB swing x 3 + Double KB clean x 3 + Double KB S2OH x 3

Metcon (AMRAP – Rounds)

Alternate QUALITY rounds with a partner for 15 minutes:

Double KB swing x 5

Double KB clean x 5

Double KB S2OH x 5

Double KB front rack walk x 60 feet
Notes: Partner 1 will complete the entire round while Partner 2 rests. When Partner 2 is ready, they can begin their set. Continue this pattern for 15 minutes

Level 2: 55/35

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