Friday 05/13/16

Behemoth CrossFit – Group Class

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Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Gymnastic skill and strength (No Measure)

EMOM for 9:

Minute 1: Hanging L-sit

Minute 2: Arch hold

Minute 3: Deck squats
*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the :30 as possible

Hanging L-sit: make sure there is LITTLE pressing down on the bar with the lats

Deck squats: shoot for 6 or 3/leg if you are working candlestick

Level 1: plate in front

Level 2: deck squat

Level 3: candle stick (single leg squat)

Behemoth snatch progression (No Measure)

1 set:

3 RDLs

3 1st position hang power snatch

3 2nd position hang power snatch + squat

3 3rd position squat snatch


Metcon (Calories)

5 sets:

:60 clock:

2 power snatch (155/105)


Max AB calories in remaining time

2:00 rest
*Notes: perform this workout with a partner. The snatch and OHS should not take you any longer than about 20-30 seconds, so choose weight accordingly. Let mechanics dictate loading

Snatch + OHS:

Level 1: let mechanics dictate loading

Level 2: should feel like a 5-6/10 scale

Assault bike calories: this should be about a 80-90% effort, earn your rest but do not let your first set ruin you.

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