Monday 07/11/16

Behemoth CrossFit – Group Class

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Warm-up

Warm-up (No Measure)

1-2x:

Natural leg extension

Cossack squats and slides

Hamstring curl

Natural GHR

Arch hold

Primary

Front Squat (5 x 3)

A. 10 minutes to warm-up into working weight

Level 1:

Front squats 5 x 3

*Notes: over the course of 5 sets, build to a tough 3 for the day. Rest as needed in between sets but all 5 sets should feel lik ea 7-9/10 difficulty scale.

Level 2:

Every 3 minutes for 15 minutes:

Front squat x 3 @ 75%+

*Notes: use the warm-up progression of 5/4/3/2/1 to get to your working load for the workout. Work as heavy as quality mechanics will allow. Working sets should be in the range of 8-9/10 difficulty scale.

Secondary

Metcon (No Measure)

3 sets:

10 ab wheel roll-outs

10/side side arch ups
*Notes: perform on your own following the front squats

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