Friday 10/21/16

Behemoth CrossFit – Group Class

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Warm-up

Overhead prep + Oly skill work

Primary

Hang snatch + snatch + 2 OHS (12 minutes to work on the barbell complex of)

Hang snatch + snatch + 2 OHS
Hang snatch + snatch + 2 OHS

OR

Hang clean + clean + 2 front squats

*Notes: Technique is priority here over loading. Work and feel your positions! The group will go over snatch technique but if you decide to do clean work, you may do so as they do so. Power or squat variations are up to the coach and the athletes discretion

Level 1: Build as many quality reps as possible

Level 2: Build throughout the 12 minutes to a tough complex if mechanics allow for

Rest until 15:00, then complete…

Secondary

Metcon (Time)

For time (6 minute cap):

25 OHS/FS (95/65)

50 Ab-mat sit-ups

75 double unders/150 single unders
*Notes: based off of what squat was chosen above for the primary component will be what is used for the workout. This weight should feel like a 2-3/10, extremely light and one should move through this without hesistation and unbroken.

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