Monday 04/03/17

Behemoth CrossFit – Group Class

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Warm-up

1x as a group:

Jump to land x 5

BTN jerk x 5

Front rack jerk x 5

Primary

Power clean + Press + split jerk/push jerk

Every 90 seconds for 15 minutes (10 sets):

Power clean + shoulder press + split jerk/push jerk + 3-second pause in the bottom

*Notes: start light and let your jerk mechanics dictate your loading. Do not force your body into a position it is not yet ready to go to! You will be limited by your pressing ability

Level 1: Use the 15 minutes to work on the barbell skill, let mechanics dictate loading and do not worry about sticking to the 90 seconds

Level 2: Build to a tough complex in the time frame, sticking to doing a set every 90 seconds

Secondary

Metcon (AMRAP – Reps)

Every 4 minutes for 12 minutes (3 sets):

Behemoth lap

ME squat cleans in remaining portion of time (@ ending load from above)
*Notes: reps should be done in singles. If loading from the “primary” component is too challenging for the prescribed intensity of the workout then decrease the weight to allow for efficient movement through the workout.

Accessory Work

Mandatory accessory work:

Perform the band pul-apart series from the warm-up one more time

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