Monday 01/18/16

Behemoth CrossFit – Group Class

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Deadlift (x 5/3/1/1/1)

Warm-up sets:

Deadlift x 5/4/3

*There should be no rest except the time it takes to take weight off and put it on. Have a good idea of where you want to end, then work backwards INTELLIGENTLY on how to get there.

Working sets:

A. Deadlift x 5/3/1/1/1

B. 3-pause chin-up negative x 3-5

Notes: Compare and build off 01/08. Building to a heavy single for the day. If a repetition is failed, must drop 10% and finish with a quality rep. This is really only a possibility with the singles.

-3-pause chin-up negatives:

Level 1: rack assisted

Level 2: box assisted

Level 3: unassisted

Keg carry x behemoth lap (Weight)

400m keg carry
Log time in notes

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