Friday 1/20/17

Behemoth CrossFit – Group Class

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Primary

Back Squat (x 2-4 @ 21X3)

Take 20 minutes to cycle through the following components:

A. Back squats x 2-4 @ 21X3

B. Strict muscle-ups x 2-4 QUALITY reps OR muscle up strength work which can include work on:

Push-ups, dips, ring dips, pull-ups, C2B pull-ups

*Notes:

Back squats: 2 seconds on the way down, 1 second obvious pause in the bottom, stand aggressively, 3 seconds at the top to reset breath and brace

Secondary

A: Sled push (x 25m)

Grab a partner and spend 3-4 minutes (depending on time) at each station, getting some quality work in:

Station 1:

Alternate 25m sled pushes

Station 2:

Alternate 60 foot sandbag carries

Station 3:

Alternating med ball cleans

Station 4:

Alternate 25m keg carries

*Notes: you choose the loading but this is simply accessory work. Your heart rate will get elevated because of the difficulty of the movements but do not treat this like a conditioning session. Move through these movements with a focus on movement quality and loading. Partner up with someone of similar ability level and break reps up however desired

Sandbag carry (120 feet) (x 60 feet)

Medicine ball/stone clean (x alternating reps)

Clean the object from the ground to the shoulder or over the shoulder

Keg Carry (x 25m)

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