Friday 09/11/15

Behemoth CrossFit – Group Class

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Deadlift (1 single every 2:00 for 5 sets)

A. Take 5-7:00 to establish first working load (This first weight should be gauged off of how the individual did the previous week)

B. Perform 1 single every 2:00 for 5 sets (no more than 10:00)

*Use the 5-7:00 to build into your first working single. Should have a good feel of where you want to start and end after the past weeks.

Metcon (AMRAP – Rounds and Reps)

Max rounds in 8:00:

Max rep push-ups @ 00X0

KB front rack lunge x 60 feet

Waiter’s walk x 60 feet (same bell)

*Switch arms every round. Stick to the strict tempo on the push-ups. Any hesitation, move on.

Accessory Work

50 pronated bent over rows

50 supinated bent over rows

*only with a barbell

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