Friday 08/12/16

Behemoth CrossFit – Group Class

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Primary

Deadlift (5 sets of 2)

5 sets:

A. Deadlifts x 2

B. DB walking lunges x 60 feet

*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 7-9/10 difficulty scale in order to get maximal benefits from workout.

Lunges (5 x 60 feet)

DB walking lunges: hold one dumbell at each side for these

*Notes: in WODify for “reps” put in the amount of “steps” it took you for 60 feet

Accessory Work

A: Push-ups (1 x ME)

A. 1 effort of max push-ups at most difficult modification if necessary

Rest as needed

B. Accumulate 2 minutes in a push-up plank position

Level 1: unloaded

Level 2: 45/25 on your back

B: Push up plank (1 x 2 minutes)

*Notes: only 1 break is preferred regardless the option you choose

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