Friday 11/11/16

Behemoth CrossFit – Group Class

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Primary

Hang snatch + snatch (x 1 + 1)

Take 12 minutes to work on the barbell complex of:

Hang snatch (2nd position) + snatch

*Notes: Work the OHS to the best of YOUR ability on both the hang snatch and the snatch. Slower is better here

Level 1: build as many quality reps of the complex in 12 minutes. Loading isn’t as important as movement quality is

Level 2: Build to a “challenging” complex for the day in the 12 minutes

Secondary

Metcon (AMRAP – Reps)

8:00 clock:

50 OHS (empty barbell – 75lbs)

100 double unders

50/30 push-ups

Max rep strict pull-ups
*Notes: Pull-ups will eventually reach muscular fatigue. Break them up early and do not go until failure. Have multiple back-up strategies in place! Do not grind through poor reps.

OHS: this weight should feel extremely light based off rep scheme. Since it is at the beginning of the workout, there should be minimal breaks

Push-ups: have back up strategies set up, choose an option that will allow big clips and minimal rest

Level 1: Rack assisted

Level 2: Box assisted

Level 3: Band assisted (Blue or less)

Level 4: Unassisted

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