Friday 12/16/16

Behemoth CrossFit – Group Class

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Primary

Shoulder Press (x 1)

Take 15 minutes to build to a challenging set for the day of:

Power clean and press

In between each effort following your 5th set, perform a set of:

deck squats x 6-8

*Notes:

Level 1: deck squats (elevate surface or widen feet to decrease difficulty)

Level 2: rolling candle sticks (descending on 2 feet)

Level 3: rolling candle sticks (descending on 1 foot)

Level 4: pistols

Secondary

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*Notes: you will use your ending load from the primary for this workout. HOWEVER, if the clean and/or the S2OH is un-realistic for at least 30 reps for you, then the weight will need to go down. This weight should be challenging but should still feel below a 5-6/10 scale. Time cap is 8 minutes

Immediately at 8 minutes…

Metcon (AMRAP – Reps)

AMRAP in 4:

60m keg carries

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