Friday 06/02/17

Behemoth CrossFit – Group Class

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Primary

Seated DB Press (x 5)

EMOM for 12:

Minute 1: Seated double KB press x 5

Minute 2: Neutral grip banded rows (standing) x 10-15 + slight hold at the end of each rep

Minute 3: Sandbag squat x 8-10

*Notes: Jump right into these sets and start somewhere below a 5/10 scale of difficulty and towards the end, work up past a 5/10 difficulty.

Banded rows: purple or red should be plenty here.

Sandbag squat (x 8-10)

Secondary

1000m Row (Time)

Max Effort 1000m Row

“Jumping Jackie” (Time)

For time or 7 minutes, whichever comes first:

1000m row

50 double unders

30 axel bar thrusters (45)
*Notes: squat cleans should feel like a 3-4/10. Reps should PROBABLY be done in quick singles, not resting any more than 10 seconds in between reps

Double unders: this workout isn’t the time to work on double unders, this set shouldn’t take you longer than about 60 seconds MAX:

Level 1: 100 single unders

Level 2: 25 double unders

Level 3: 50 double unders

Axel bar thrusters: This weight should feel like a 1/10 scale and should be done unbroken. If the 45lb axel bar is too much, grab an empty barbell

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