Monday 04/25/16

Behemoth CrossFit – Group Class

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Warm-up

Shoulder prep routine (No Measure)

GB wrist series x 5-10/movement

Push-up + press throughs x 5

Thoracic bridge x 3-5/side

Rocking tables x 8

Pass throughs x 10/10

Band pull apart series x 5/movement

Bar hang (hands as close as possible) x :30

Gymnastic strength (No Measure)

EMOM for 9:

Minute 1: Hanging L-sit

Minute 2: Arch hold

Minute 3: Deck squats

*Notes: Work for 30 QUALITY seconds and set a # or time frame for yourself, replicate that each time you come back around. Goal is to work for as much of the :30 as possible

Deck squats:

Level 1: plate in front

Level 2: deck squat

Level 3: candle stick (single leg squat)

C. Behemoth Snatch Progression

Primary

“Triple 4’s” (3 Rounds for reps)

A. AMRAP in 4:

5 power snatch (95/65)

5 OHS

5 bar facing burpees

Rest 2:00

B. AMRAP in 4:

15 KBS (70/45)

50m KB racked walk

Rest 2:00

C. AMRAP in 4:

15 box step-ups hugging med ball (24/20)

30 wall ball shots (20/14)
*these weights should allow for unbroken reps throughout the entire workout. Shouldn’t be a very heavy, challenging, but more of a “conditioning” weight*

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