Friday 07/01/16

Behemoth CrossFit – Group Class

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Warm-up

Foam Roll (No Measure)

5 minute foam rolling circuit

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Primary

Hang Power Clean (Every :30 for 6 minutes (12 sets))

Set a clock for 11 minutes:

Take ONLY 5 minutes to build to working weight THEN…

Every :30 for 6 minutes (12 total reps)

Hang power clean x 1

*Notes: find a load to use for the entirety of this workout, no building weight here. Weight should feel like a 5-7/10 scale. Challenging but not to the chance of ever failing or allowing sloppy mechanics. Top end loads should be 205/135

Metcon (Time)

Immediatley at 11 minutes perform:

For time (9:00 cap):

30/25 AB calories OR Behemoth lap

20 deadlifts (@ end hang power clean load)

Behemoth lap OR 30/25 calories
*Notes: Half group will start on AB and other half on run. If there is enough to start on AB, everyone will begin on assault bike!

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