Friday 09/01/17

Behemoth CrossFit – Group Class

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Primary

Sled push (x 50m)

Spend 15 minutes building to a tough 50m sled push for the day

Following each effort, complete a set of the following:

-False grip ring rows x 6-8

-Ab wheel roll-outs x 8-10

*Notes: try to increase weight on the sled each effort. This does not have to be a sprint, simply a 50m push. Only one break is allowed at the 25m turn around point, if you are breaking more than that, the weight is too challenging.

Ab wheel roll-outs:

L1: elbow plank

L2: ring fall out

L3: ab wheel roll out

L4: weighted ab wheel roll out

Secondary

Metcon (Time)

5x (6 minute cap):

7 S2OH (135/95)

21 double unders
*Notes: S2OH weight should feel like a 4/10 scale and shouldn’t take you more than 3 efforts to get to this weight. Towards the later sets of the S2OH, these reps should become relatively uncomfortable but not to the extent of having to drop the bar.

S2OH:

L1: Press

L2: Push press

L3: Push jerk

Double unders:

L1: 2x single unders

L2: 1/2 double unders

L3: Unbroken reps

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