Friday 12/23/16

Behemoth CrossFit – Group Class

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Primary

Double-Unders (x 30-50)

Gymnastics strength and skill:

EMOM for 12:

Minute 1: 2-4 strict muscle-ups

Minute 2: 30-50 double unders

Minute 3: 15-20 hollow rocks

*Notes: do not take any more that about 30-40 seconds on either of these components

Double unders: either accomplish the skill or work for the duration listed above

Secondary

Metcon (No Measure)

EMOM for 12:

Minute 1: 6 deadlifts (185/115) + 10-12 box jumps

Minute 2: 15-20 WBS
*Notes: you should not be working past :35-:45 on any of these minutes. In order to SUCCESSFULLY accomplish this workout in the desired time frame, you MUST go smooth and unbroken on your movements. Choose loading based off this prescription. This is not the type of workout to “see” if you can. Know you can and choose weights off of this.

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