Friday 12/29/17

Behemoth CrossFit, BirthFit Houston – Group Class

Primary

Power clean + squat clean (EMOM for 15)

EMOM for 15:

Power clean + squat clean

*Notes: Start very light where mechanics can be the focus and build throughout the time frame to some tough sets within the 15 minutes. Tough can mean loading OR it can mean complexity of movement. If you are not very comfortable with the mechanics of the movement, the complexity of the mechanics may be all the intensity you need rather than “loading”

Power clean + squat clean:

L1: Muscle clean x 2

L2: Power clean x 2

L3: Power clean + power clean + front squat

L4: As recommended

Secondary

Metcon (No Measure)

Every 3 minutes for 12 minutes (4 sets):

L1:

60m run

10 burpees to a plate

20 walking lunges

L2:

200m run

10 burpees to a plate

20 walking lunges

L3:

200m run

10 burpees to a plate

20 OH plate lunges (25/15)

L4:

200m run

10 burpees to a plate

20 OH plate lunges (45/25)
*Notes: Choose an option above that will allow you to accomplish the work around 2-2:15. If you finish a set outside of the 2:15 mark, you MUST drop down a level. Try to stick to the options above. Whichever options you choose, ALL REPS must be completed unbroken without hesitation in order to achieve the desired intensity.

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