Friday 12/11/15

Behemoth CrossFit – Group Class

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(No Measure)

GB wrist series

Deadlift (x 4/3/3)

20 minutes of work:

Warm-up sets x 5/4/3

Notes: There should be no rest except the time it takes to take weight off and put weight on. Make sure you have a good idea of where you want your first set of 5 to be. You should be starting your working sets BY LATEST: 12 minutes left.

Working sets:

A. Deadlift x 4/3/3

B. Bulgarian split squats x 6-8/leg

Rest as needed

Notes:

-Deadlift: touch and go, but with an emphasis on a slow eccentric

Bulgarian Split Squats (DB loaded) (x 6-8/leg)

Dumbbell loaded
-BSS:

Level 1: Reverse lunges x 12-14 (total)

Level 2: KB in front rack

Metcon (AMRAP – Reps)

10 minute EMOM:

Odd: 20 seconds burpees + remaining time plate hold

Even: Clean and press x max reps

Notes: score is # of clean and press

-Pinch grip: just one plate.

Level 2: 45/25

-Clean and press: loads should be around 50% of your 1RM press

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