Friday 07/07/17

Behemoth CrossFit – Group Class

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Primary

Hang Clean (x 1 every 30 seconds for 6 minutes)

Set a clock for 11 minutes:

Take ONLY 5 minutes (or 3-5 efforts) to build to working weight THEN…

Every 30 seconds for 6 minutes (12 total reps)

Hang squat 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

Secondary

Metcon (AMRAP – Rounds)

Immediately at 11 perform:

AMRAP in 9:

Ascending deadlifts @ ending load from above

200m run
*Notes: Try to keep the 200m underneath or around 1 minute based on ability level. This means we want to run it with a sense of urgency, but not a sprint. Begin your deadlifts at 2 reps, each time you return back to the deadlift, perform an extra 2 reps. Round two you will do 4, round three you will do 6 and so on

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