Monday 04/17/17

Behemoth CrossFit – Group Class

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Primary

Hang power clean + power clean + thruster (1 set every 60-90 seconds)

Every 60-90 seconds for 10 sets (no more than 15 minutes of work) perform one set of the complex

Hang power clean + power clean + thruster

*Notes: start light and let your mechanics dictate your loading. You will be limited by your thruster ability in this complex

Level 1: Use the 15 minutes to work on the barbell skill, let mechanics dictate loading and do not worry about sticking to the time frame, just get in some good barbell skill work

Level 2: Build to a tough complex in the time frame, sticking to doing a set every 60-90 seconds

Rest 2 minutes then move immediately into…

Secondary

Metcon (Time)

4 rounds for time or 9 minutes, whichever comes first:

5 G2OH (185/115)

10 lateral burpees over the bar

50m suitcase carry (70/45)
*Notes: G2OH for today we will use a clean + S2OH. Weight for this workout should feel like a 3-4/10 scale and should feel challenging but should not affect mechanics under intensity and will all for quick singles, resting no longer than about 10 seconds in between each rep.

Accessory Work

1 set:

Band pull apart series x 10-15 reps

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