Monday 03/13/17

Behemoth CrossFit – Group Class

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Primary

Shoulder Press (x 2)

Take 15-20 minutes to cycle through the following strength components:

A. Shoulder press x 2 reps

B. Barbell reverse lunges x 6-8 reps

Once at a good working set (5-7/10 on difficulty scale), add in the following

C. Ring rows x ME @ 1112

*Notes: upon completion of your second shoulder press, go right into your lunges.

Ring rows: 1 second pause at the bottom of the rep, 1 second, smooth pull to the chest, 1 second hold at the top of the rep, 2 second lowering. (Goal would be 6+ reps, find a difficulty that will allow this)

Lunges (x 6-8)

Barbell lunges:

Level 1: back rack

Level 2: front rack

Level 3: overhead

Secondary

Metcon (AMRAP – Rounds and Reps)

Secondary:

4 rounds or 9 minutes, whichever comes first:

10 deadlifts (225/155)

15 burpees

200m run
*Notes: deadlift weight should be done unbroken and should feel like a 3-4/10 scale

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