Friday 11/13/15

Behemoth CrossFit – Group Class

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(No Measure)

Warm-up sets (6-8 minutes):

x 5/4/3

Notes: Make sure you have a good idea of where you want your first set of 5 to be.

A: Deadlift (2 sets of 5)

Working sets (12 minutes):

A. Deadlift x 5/5

B. Bulgarian split squats x 8-10/leg

Rest as needed

Notes:

-Deadlift: touch and go, but with an emphasis on a slow eccentric (don’t wake the baby)

-BSS:

Level 2: KB in front rack

B: Bulgarian Split Squats (DB loaded) (2 sets of 8-10/leg)

Dumbbell loaded

Metcon (Time)

Conditioning:

10-1

Burpees to a plate

*After each set, perform a 60 foot plate pinch grip
Notes:

-Pinch grip

Level 2: Pinch two 10’s or 15’s together, just using the fingers

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