Monday 03/27/17

Behemoth CrossFit – Group Class

View Public Whiteboard

Primary

Front Squat (x 3-5 + 1-2 second pause)

Take 20 minutes to cycle through the following strength components:

A. Front squat x 3-5 + 1-2 second pause in the bottom

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

B. Single arm KB press x 3-5 + 15-20 second hold at the top of the final rep

*Notes:

Level 2: Take the barbell from the ground for the front squats

Component B: Perform all the work on right arm first before going to left arm

Single Arm Dumbell Press (x 3-5 + 15-20 second hold at the top of the final )

Secondary

Metcon (AMRAP – Reps)

7 minute clock:

25 Deadlifts

20 Hang power cleans

15 Front squats

10 S2OH

5 Thrusters

ME bar facing burpees in remaining portion of time
*Notes: Thruster weight will dictate loading here. Choose a load that will allow you to push to go unbroken on most movements here with possible breaks only after movements. Obvious goal is to get to the bar facing burpees so choose a loading based on this prescription.

Level 2: 135/95

Accessory Work

Pinch grip (x ME)

Accumulate 2 minutes pinching a plate in each hand or the top of a dumbell in each hand (if hands are big enough)

Leave a Reply

Your email address will not be published. Required fields are marked *