Monday 02/15/16

Behemoth CrossFit – Group Class

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(No Measure)

A.

-Crossover symmetry (before class)

-Joint MOB

-Skill warm-up: Progressing the split jerk (week 4)

1.

-Front knee stacked over ankle

-Back knee soft

-Back heel up

-Weight stacked over joints

-Agressive lockout overhead

2. Partners mark feet and perform 1x through:

Dip squats x 5

Jump to land x 5

BTN split jerk x 5

Front squat + jerk x 5

A: Hang clean and jerk (EMOM for 10)

A. EMOM for 10:

1st position clean + split jerk x 1-2 reps

*This is skill work, if jerk mechanics allow for weight to be added, then you may add so long that jerk footwork stays proficient

Rest 3:00

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 7:

6 power cleans (115/75)

8 push press (115/75)

10 box step-ups (24/20)

24 double unders/50 singles

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