Friday 11/06/15

Behemoth CrossFit – Group Class

View Public Whiteboard

(No Measure)

Warm-up sets (6-8 minutes):

x 10/8/6

*in between each warm-up set complete 30 second hollow hold

Shoulder Press (2 sets of 5)

Working sets (10-12 minutes):

A. Strict press x 5/5

B. BB Bent over row x 8-10


-Strict press: Preferred from the ground

-BB bent over row: good hinged position, driving elbows back and pulling below the belly button. Adjust weight to hit good mechanics if needed

Metcon (AMRAP – Rounds and Reps)

9 minute clock:

100 double unders

In remaining time:

Power cleans x 8

Front squats x 6

Burpee pull-ups x 4
-Double unders:

Level 1: 200 single unders or no more than 2 minutes of jumping rope

-BB work: end load from press today

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