Friday 09/23/16

Behemoth CrossFit – Group Class

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Primary

Snatch + OHS (10 minutes of barbell skill work)

10 minutes to work on the barbell complex of:

Power snatch + OHS

*Notes: Think about performing a set every minute. Start light and build if mechanics will allow. Top end starting loads 135/95. Build throughout if advanced and mechanics allow for. Technique is priority here over loading. Work and feel your positions!

Level 1: Clean + front squat

2 minutes rest

Secondary

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8:

2 power snatch (135/95)

60m shuttle (opposite building and back)
*Notes; This weight should be much lighter than what was used in the skill work above. If you stayed light, then you can use the same weight. These should be done in singles, focussing on set-up, organization and mechanics under a high heart rate.

Accessory Work

2 sets:

Shoulder extension stretch x :60

Pass throughs x 10 (forward only)

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