Friday 08/05/16

Behemoth CrossFit – Group Class

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Warm-up

Warm-up (No Measure)

10-15 minute split jerk skill work

Primary

Clean and Jerk (12 minutes of work)

A. Complete 2 sets with a partner, coaching one another:

Jump to land x 5

BTN jerk x 5

Front squat + jerk x 5

B. Work for 12 minutes on the barbell skill of:

Clean and jerk

*Notes:

Level 1: spend 12 minutes working on this barbell skill 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 single for the day

Secondary

Metcon (AMRAP – Reps)

AMRAP in 7:

30 T2B

40 KBS (55/35)

50 Walking lunges
*Notes: complete the following in as little sets as possible. Goal would be at least 1 round

Accessory Work

Metcon (No Measure)

2 sets:

Hamstring curls x 6-8

Natural GHR x 6-8

Ring rows x 6-8

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