Monday 07/20/15

Behemoth CrossFit – Group Class

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A: Tempo Back Squat (2 sets of 5 @ 30X1 (40-60%))

Adhere to the strict tempo. Nice and smooth reps. Back-off week for some testing next week. Don’t blow it out of the water. Save the efforts for next week

Rest 3:00 in between sets. Within this time you must complete:

B: Farmer’s Carry (2 sets of 120 feet)

Try doing both sets at heaviest load from previous week*

Metcon (3 Rounds for reps)

Grab a partner and complete the following:

A. 4:00 ME keg carries

*You and a partner carry a keg for 60m however deisred. You can alternate carries or you can carry the keg together

B. 4:00 ME hanging knee raises/T2B

*One partner is working, other partner is hanging from the bar with them.

Beg: hold two DBs/KBs

C. 4:00 ME burpee box jumps

*one person holds a plank, while the other person performs max reps
There is no transiiton time here, so its recommended that folks move swiftly from station to station

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