Friday 08/26/16

Behemoth CrossFit – Group Class

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Primary

Strict muscle up skill work: Week 7

W/ a partner:

1. Review false grip holds

2. Review ring suspension hold 1 x 15

3. Skill transfer progression #1-3 (depending on where ability level is at)

Secondary

Metcon (No Measure)

15 minutes of work:

Partner 1: Assault bike at sustainable RPM

Partner 2: AMRAP of:

6 BB front rack lunges (95/65)

24 double unders

Partner 3: Keg carry x 50m
*Notes: grab 2 people of similar strength and perform this workout. If you are doing it by yourself or with 1 person, shadow someone of similar ability/strength in another group. When the partner returns from the keg carry, everyone rotates.

Accessory Work

Metcon (No Measure)

Optional accessory:

2 sets:

Lateral pillar hold x :30/side
*Notes:

Level 1: on the elbow

Level 2: on the palm

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