Friday 08/07/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

-Fist to fold x 10-15/hand

-Fist rocks back and forth x 10-15/way

-Knuckle folds x 10-15/hand

-Finger tip extensions x 10-15/hand

Metcon (No Measure)

HSPU skill work Day 2, Week 7

A. Pass throughs + 2.5 x 5 (make sure this is 5 @ closest hand position)

B. Reverse pass throughs + 2.5 x 5 (make sure this is 5 @ closest hand position)

C. Shoulder width bar hang x :30 (pronated grip)

D. Wall walks x 1 + 20-30 second hold

Metcon (AMRAP – Reps)

:30 work/:30 rest, x 5 sets

Station 1: single arm KB Front rack step up

Station 2: DB clean to push press (25/45)
try to achieve same rep scheme every time through, goal is 8-10 reps on each. Score is total reps.

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