Friday 07/14/17

Behemoth CrossFit – Group Class

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Clean and Jerk (12 minutes of work)

Work for 12 minutes on the barbell skill of:

Clean and jerk

*Notes: You can work any of the S2OH variants here, however, the group will drill the split jerk

Level 1: spend 12 minutes working on these two barbell skills getting in as many QUALITY repetitions as possible. Loading isn’t as important as quality of mechanics are

Level 2: Build over the course of the 12 minutes to a tough complex for the day USING a S2OH variant you are proficient to build load with!


Metcon (No Measure)

EMOM for 10:

Minute 1: WBS

Minute 2: Double unders
*Notes: Choose an option that best suits your ability level. It is ok to select the WBS from Level 3 but the jump rope skill from level 1. Whichever option you choose you MUST stay there, however no athlete will work past 45 seconds of either minute. If you choose a more difficult option and need to regress this is a LEARNING POINT. Take note of this in your WODify and for future workouts involving the following skills!! We can’t stress this enough, otherwise you will continue to make the same mistake.

Level 1:

WBS x 12

Single unders x 75-100/Double under practice x 40 seconds

Level 2:

WBS x 15

Double unders x 30/Double under practice x 40 seconds

Level 3: Goal here in this option is unbroken

WBS x 20

Double unders x 50

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