Friday 03/03/17

Behemoth CrossFit – Group Class

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Warm-up

2-3 sets:

A. Hollow roll to arch x 5

B. Kipping skill work x 5-10 reps

C. Lunge + elbow to ground + open up and reach x 5/side

D. DB power cleans x 5

*Notes: just priming the body and finding movements and good working weights for the workout.

Kipping skill work: use this time to play with finding your option for the two movements in the workout. If you have the required 5 strict pull-ups, kipping pull-ups are an option. If you do not, then jumping pull-ups or strict pull-ups are your options.

Primary

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
*Notes: Choose an option that will allow you to move consistently through this workout. Remember that intensity is movement agnostic, this means that in order to attain the desired amount of intensity from this workout, the movement that best fits your ability level will be the best option.

Level 2: T2B + a variation of pull-ups (chin above bar, chest to bar, bar muscle ups)

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