Monday 04/04/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Posterior warm-up (No Measure)

-Banded steps forward x 10

-Banded steps laterally x 10

-Banded squat jumps x 5 (band around patellas)

-KBS x 10/KB deadlift x 5-10 (working DL mechanics)

Primary

A: Deadlift (2 x 5)

*Notes: Use the rep scheme of 5/4/3/2/1 to build into your working weights for the workout. Make these sets as challenging as quality mechanics will allow.

Deadlifts: Try and do as many sets possible with double overhand. Move to mixed grip when needed

Weighted dips (2 x 8-12)

Bar dips:

Level 1: Banded

Level 2: Unloaded

Level 3: Wtd (for rep scheme provided)

Secondary

Metcon (Time)

10-8-6-4-2

Hang squat cleans 155/105

Box jumps 30/24
*Notes: Complete for time or 6:00, whichever comes first. Goal of this workout is to complete it unbroken*

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