Monday 04/11/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Agility Work (No Measure)

Agility ladder, agility drills or plyometrics of coaches choice

Primary

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Double KB front squat (x 4-6)

EMOM for 8:

Minute 1: Double KB front squat x 4-6 @ 22X2

Minute 2: Push-ups x 8-12
*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.

Double KB front squats: as heavy as reps and TEMPO will allow

Push-ups: As difficult as UNBROKEN rep scheme will allow

Level 1: rack system

Level 2: ground

Level 3: banded

Secondary

8:00 snatch/t2b ladder (AMRAP – Reps)

Climb the ladder for 8 minutes:

Snatch 135/95

T2B
*Notes: Perform 1 rep of each, then 2 reps of each, then 3 and so on, until the 9 minutes expire

Power snatch: Reccomended reps be done in drop and go singles

T2B:

Level 1: Lying leg lifts

Level 2: Hanging knee raises

Level 3: K2E

Level 4: T2B

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