Friday 12/30/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

Hang Clean (x 1)

Take 15 minutes to work on the barbell complex below:

Minutes 0-5:

3-position clean (1st, 2nd and 3rd)

Minutes 5-10:

2-position clean (2nd position and 3rd)

Minutes 10-15:

Clean (3rd position/ground)

*Notes: Work the full squat to the best of YOUR ability.

Level 1: work the barbell skill and build as many quality reps of the complexes in 15 minutes. Loading isn’t as important as movement quality is

Level 2: Build to a “challenging” complex for the day in the 15 minutes

Clean (x 1)

Secondary

Metcon (4 Rounds for reps)

Every 3 minutes for 12 minutes (4 sets):

200m run

10 burpees to a plate

20 OH plate lunges (45/25)
*Notes: Goal is to accomplish the work as quick as possible and have a little bit of rest before the next set. Choose a weight that you can do unbroken, this may be no weight at all! No one will work past 2:30 of each set.

Leave a Reply

Your email address will not be published. Required fields are marked *