Friday 10/28/16

Behemoth CrossFit – Group Class

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Warm-up

Barbell cycling skill work: Muslce snatch and power snatch (no foot movement)

Primary

Metcon (AMRAP – Rounds and Reps)

“Barbells for Boobs October Rewards Challenge #4”

AMRAP in 8:

7 snatch (75/55)

40 double unders
*Notes: weight should feel like a 1-2 out of 10 and should be able to be done unbroken. Utilize a weight that will allow you to accomplish a round/minute or more.

Double unders:

Level 1: 80 single unders

Level 2: Double under skill work to the end of the minute (each minute)

Level 3: Double unders

Accessory Work

2-3 sets:

A. Natural GHR x 6-8

B. Push-ups x 12-20 reps

*Notes:

Natural GHR: shift the upper leg forward and keep it there to make this movement more difficult

Push-ups: Utilize an option that is going to allow you to do 12-20 reps UNBROKEN but still be challenging for YOUR ability

Level 1: rack assisted

Level 2: unassisted

Level 3: weighted (10lbs +)

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