Monday 06/20/16

Behemoth CrossFit – Group Class

View Public Whiteboard

Warm-up

Crossover Symmetry (No Measure)

Hit this before the class starts if possible!

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

Scap retractions x 10

Bar hang (hands as close as possible) x 20-30 seconds

Primary

Ground to overhead (EMOM for 10)

Signify if clean and jerk or snatch in notes
EMOM for 10:

2 G2OH

*Notes: athletes can choose to snatch or clean and jerk, however the coach may help in selecting which option is the best for the individual based on certain factors. Heaviest starting loads are 135/95. Build only as heavy as quality mechanics will allow. Depending on comfort and experience level you may increase load per set if desired or stay at same weight

Rest 3 minutes

Secondary

CFG 2009 Deadlift/burpee (Time)

3x or 3 minutes, whichever comes first:

5 deadlifts (@ ending load from above)

10 burpees
*Notes: you have to move pretty fast in order to reach this time cap, prepare yourself…

Leave a Reply

Your email address will not be published. Required fields are marked *