Friday 07/24/15

Behemoth CrossFit – Group Class

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(No Measure)

Wrist stregthening circuit:

-Fist to fold x 15/hand

-Fist rocks back and forth x 15/way

-Knucle folds x 15/hand

-Finger tip extensions x 15/hand

Metcon (No Measure)

HSPU skill work Day 2, Week 5

10-12 minutes of skill play:

A. Long hollow body hold x :15-:20 (with feet against the wall)

B. Shoulder width bar hang x :35 (pronated grip)

C. Long hollow body hold x :15-:20 (on the ground)

D. Shoulder width bar hang x :35 (supinated grip)

A: Power position snatch (3 sets of 2)

Every :60 for 10:00

Minute 1-3: power position snatch x 2 (lift bar properly from ground)

B: Hang Snatch (3 sets of 2)

Minute 4-6: Hang position snatch x 2 (lift bar properly from ground)

C: Snatch (4 sets of 1)

Minute 7-10: 1 from the ground

*Athletes choose their own weights. These are all full snatches unless ROM isn’t there, have them power snatch.

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