Friday 07/08/16

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

Gymnastic skill and strength (No Measure)

2x:

Natural leg extension x 8

Hamstring curl x 8

Natural GHR x 8

Arch hold (feet anchored) x :15

EMOM for 9:

Minute 1: Handstand hold

Minute 2: Double unders

Minute 3: Hollow rocks

*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

Handstand hold:

Level 1: Plate hold overhead

Level 2: Wall walk

Level 3: Handstand hold

Hollow hold:

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

Secondary

5 minute clean and jerk test (AMRAP – Reps)

AMRAP in 5:

ME Clean and jerk (185/115)

Immediately into:

100 DU for time (Time)

100 double unders for time
*Notes: 2 scores for today. Clean and jerk reps and double unders for time

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