Friday 11/17/17

Behemoth CrossFit – Group Class


“2 on, 2 off for 2” (3 Rounds for reps)

2 sets:

AMRAP in 2:

10 bar facing burpees

Max power cleans (185/115)

Rest 2 minutes

AMRAP in 2:

10 front squats (185/115)

Max double unders

Rest 2 minutes

AMRAP in 2:

Assault bike calories

Rest 2 minutes
*Notes: Score will be total # of reps for each of the 3 two minute components. You should accomplish the first component as fast as possible, then settle into a sustainable pace (90%) to finish the 2 minutes with. The pace should be uncomfortable. Hard enough to make you question whether you can hold that pace enough but not hard enough to let mechanics go out the window. Remember you have full recovery following each 2 minute set. Goal is to beat the # set from the 1st go around on the second go around.

Power clean/Front squat: weight should feel like a 4-5/10 scale and shouldn’t take you more than 3-4 efforts to build to.

Bar facing burpees: must face the bar on each one of these reps

L1: Box assisted burpees

L2: As prescribed

Double unders:

L1: Single unders

L2: Double unders or DU practice

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