Friday 12/18/15

Behemoth CrossFit – Group Class

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Front Squat (x 2/2/2/2/2)

25 minutes of work

Warm-up sets

x no more than 15 total reps

Notes: there should be no rest except the time it takes to take weight off and put it on. Make sure you have a good idea of where you want your first set of 2 to be.

Working sets:

A. Front squat x 2/2/2/2/2

B. Face-up Chinese plank x 45-60 seconds

Rest as needed

Notes: Compare to 11/30 and build off that day

-Face-up Chinese plank:

Level 1: unloaded

Level 2 and 3: weighted

100 push-ups for time (Time)

6 minute cap, choose modifications accordingly. Complete on your own following the workout. If you don’t finish, put 6:00 and reps in notes.

Bent Over Row (Build to a tough 5 in 3-5 sets)

Optional strength work

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