Friday 5/06/16

Behemoth CrossFit – Group Class

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Warm-up

Gymnastic skill and strength (No Measure)

EMOM for 12:

Minute 1: HSPU

Minute 2: Natural GHR

Minute 3: Double unders

Minute 4: Hollow rocks
*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the :30 as possible

HSPU:

Level 1: Push-ups

Level 2: Pike HSPU (knees on box)

Level 3: Pike HSPU (toes on box)

Level 4: HSPU

Behemoth clean progression (No Measure)

1 set:

3 RDLs

3 1st position hang power clean

3 2nd position hang power clean + front squat

3 3rd position squat cleans (for this movement, make sure the bar is balanced and stable across the shoulders before you begin your squat)

Primary

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
*Notes: Top loads 135/95. You should be working at about 75-85% on this workout, really no ACTUAL rest besides the minute rest in between cycles. Smooth and continuous effort. Score is total rounds + reps. Modify as necessary

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