Friday 2/05/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

-Joint MOB + Weighted pass throughs x 5/5

2x:

Partner hamstring curls x 8

Partner back extensions x 8

Double KB swing x 8

-Skill warm-up: Handstand work

1. 5 minutes of instruction/review

2. 3x: (10 minutes of skill play)

1. Handstand hold x 30-45

2. Hollow hold x max time (no more than 60 seconds)

3. Deadlift x 3 + hang clean x 3 + S2OH x 3

*Notes:

Handstand: pick a progression you can hold for at least :30

Level 1: Push-up plank

Level 2: Wall walk

Level 3: Kick-up

Hollow hold: pick a progression you can hold for at least :30

Level 1: Bent knee

Level 2: Straddle

Level 3: Hollow

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
*Notes:

Level 1: 1 set ever 2 minutes

Level 2: For time

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