Friday 02/10/17

Behemoth CrossFit – Group Class

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A: Back Squat (x 1-2 @ 31X3)

Take 20 minutes to cycle through the following strength components:

A. Back squats x 1-3 @ 31X3

Build to a good “starting” set, then superset with the following:

B. Pull-ups x ME @ 31X0

C. Suitcase carry x 60 feet/arm

B: Pull-ups (x ME @ 31X0)

Pull-ups: utilize any grip desired. 3 second lowering, 1 second at the bottom, pull-up, 0 seconds rest at top. Choose an option that will allow for at least 5 reps+

C: Suitcase carry (x 60 feet/arm)


Metcon (3 Rounds for reps)

5 sets for max reps:

20 seconds ME burpee to a target

10 seconds rest

20 seconds ME double unders

10 seconds rest

20 seconds ME KBS

40 seconds rest

Burpees: choose an object above standing reach, the higher the better…or worse?

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