Monday 02/22/16

Behemoth CrossFit – Group Class

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(No Measure)

-Crossover symmetry (before class)

-Skill warm-up: Behemoth Snatch Progression


A. Hang snatch x 2 + OHS x 4 SLOW and CONTROLLED reps

B. Wtd pass throughs x 5/5

C. Cossack slides x 5/5

*Notes: Building to starting load, should feel like a 4-5/10

A: Hang Snatch (10 x 2)

EMOM in 10:

Hang snatch x 2

*Notes: It is ok to stay at the same weight for the entire workout, drop weight or not build weight at all. Let snatch mechanics dictate loading.

Level 1: Hang power snatch

Level 2: Hang power snatch + squat (squat snatch)

Rest 2:00

B: Metcon (Time)

For time (8:00 cap):

15 OHS (95/65)

45 Jump ropes

200m run

12 OHS

36 Jump ropes

200m run


27 Jump ropes

200m run
*Notes: The desired effect is to move swiftly, smoothly and unbroken through this workout. Choose option based off this prescription

Jump ropes:

Level 1: Single unders

Level 3: Double unders

OHS: In deciding your weight for this workout, the OHS need to be UNBROKEN each set.

Level 1: Goblet squat

Level 2: Starfish squat

Level 3: same weight as snatch

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