Friday 12/02/16

Behemoth CrossFit – Group Class

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Snatch deadlift + snatch + OHS (x 1 + 1 + 3)

Take 12 minutes to work on the barbell complex of:

Snatch deadlift (to 1st position and pause) + snatch + 3 OHS

*Notes: Work the OHS to the best of YOUR ability. Slower is better here. Depending on ROM, there may be modifications made to this complex based on the goal of attaining the desired stimulus.

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


Metcon (AMRAP – Reps)

10 minute clock:

125 double unders (2 minute cap)

75 KBS 55/35 (3 minute cap)

50 double unders (1 minute cap)

ME one-arm KB thrusters
*Notes: there is time caps at each movement, so choose weights and ability levels based off that. You WILL NOT work longer than the desired time cap. Score will be total # of thrusters. They can be broken up however desired

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