Behemoth CrossFit – Group Class
Hang snatch + 2 OHS (x 1)
*Notes: start very light and let your mechanics dictate your loading. Understand that all abilities can participate in the OHS so long they understand where there end ROM is. Do not force your body into a position it is not yet ready to go to! Some athletes may prefer to work the clean variations if their range of motion is severely limited, which is fine.
Level 1: Use the 15 minutes to work on the barbell skill, let mechanics dictate loading
Level 2: Build to a tough complex in the time frame, trying to stick to doing a set every about 60-90 seconds
Metcon (AMRAP – Reps)
With a 15 minute running clock and in teams of 3 with 1 person working at a time, complete the following tasks:
100 AB calories
150 WBS (20/14)
ME double unders or single unders in remaining portion of time
*Notes: do not move onto the next component, until the previous is completed
Double unders/single unders: this is a really good time to work on the skill of double unders if the skill is established whether that be 1 or 30 reps at a time.