Friday 12/04/15

Behemoth CrossFit – Group Class

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A: Weighted push-ups (x 3-5)

Working sets (15-20 minutes):

A. Weighted push-up x 3-5

B. DB “Z” press x 5

C. Chin above bar hold x max (no more than 30 seconds)

*Build throughout the 15 minutes

Notes: Compare to 11/16

-Weighted push-up: 5 challenging reps

Level 1: Rack

Level 2: Ground

Level 3: Plate loaded

-Chin above bar hold:

Level 1: Rack hang

Level 2: Bent arm hang

Level 3: Chin above bar hang

B: Seated DB Press (x 5)

“The 20s” Behemoth AMRAP (12 minutes) (AMRAP – Rounds and Reps)

12:00 clock for max rounds:

Behemoth lap

20 wall ball shots

20 hang cleans

20 lunges
Notes:

-Lunges:

Level 2: 135/95 + front rack lunges

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