Monday 04/18/16

Behemoth CrossFit – Group Class

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Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

Behemoth clean progression (No Measure)

1 set:

3 RDLs

3 1st position hang power clean

3 2nd position hang power clean + front squat

3 3rd position squat cleans (for this movement, make sure the bar is balanced and stable across the shoulders before you begin your squat)

Primary

Hang power clean + power clean + thruster (EMOM for 10)

*Notes: Start light and build your way through the 10 minutes. Work shouldn’t take you longer than :30 in each minute. You choose weights depending on strength and ability level.

Rest 2:00

Secondary

Metcon (Time)

For time:

5-4-3-2-1

S2OH (205/125)

10-8-6-4-2

burpees over the bar

*Suitcase carry x 50m after each set of burpees
*Notes: weight for this workout should allow for all unbroken repetitions. 8:00 cap

Level 2: use your loading from the EMOM above

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